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    Discover your ideal heart rate training zones for optimal workouts

    Discover your personalized training zones to optimize performance, burn more fat, and improve cardiovascular fitness

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    Age

    Enter your age

    30
    1120
    ๐Ÿ’“

    Maximum Heart Rate

    190
    bpm

    Target Training Zones ๐ŸŽฏ

    Overview of your heart rate zones
    095143190 bpm
    ๐Ÿšถ

    Warm Up Zone

    Very light intensity for warming up and cooling down

    95-114
    bpm
    60% de FCM
    ๐Ÿ”ฅ

    Fat Burn Zone

    Light intensity, comfortable pace for longer workouts

    114-133
    bpm
    70% de FCM
    ๐Ÿƒ

    Aerobic Zone

    Moderate intensity, sustainable for extended periods

    133-152
    bpm
    80% de FCM
    ๐Ÿ’ช

    Anaerobic Zone

    Hard intensity, challenging but sustainable for short periods

    152-171
    bpm
    90% de FCM
    ๐Ÿš€

    VO2 Max Zone

    Maximum intensity, only sustainable for very short bursts

    171-190
    bpm
    100% de FCM
    ๐Ÿ’ก

    Training Tips

    โœ…

    Start with lower intensity zones if you're new to exercise

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    Mix different zones in your weekly training for best results

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    Use a heart rate monitor for accurate tracking during workouts

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    Your zones may change as your fitness improves - recalculate periodically

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    Understanding Heart Rate Training

    Visualize each training zone easily

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    Warm Up Zone

    50-60%

    ๐Ÿง˜ Perfect warm-up

    Ex: Slow walk

    ๐Ÿ”ฅ

    Fat Burn Zone

    60-70%

    ๐Ÿ”ฅ Maximum fat burning

    Ex: Light jogging

    ๐Ÿƒ

    Aerobic Zone

    70-80%

    ๐Ÿ’ช Improves cardiovascular

    Ex: Moderate run

    ๐Ÿ’ช

    Anaerobic Zone

    80-90%

    โšก Increases speed

    Ex: Short sprint

    ๐Ÿš€

    VO2 Max Zone

    90-100%

    ๐Ÿ† Maximum performance

    Ex: Sprint

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    Practical Tips

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    Practical Tips

    Each zone has a different goal. Choose based on your goal!

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    Recommended Duration

    The higher the intensity, the shorter the duration.

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    Progression

    Start slowly and gradually increase the intensity.

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    Listen to your body

    If you feel bad, slow down immediately.

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    Did you know?

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    220 - your age = approximate maximum heart rate

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    Measure your pulse in the morning to know your resting heart rate

    โŒš

    A smartwatch can track your heart rate in real time

    ๐Ÿƒโ€โ™€๏ธ

    80% of your training should be in zones 1-3

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    Typical Weekly Plan

    An example of a balanced weekly training plan

    Monday

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    Zone 1-2

    30-45 min

    Tuesday

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    Zone 2-3

    45-60 min

    Wednesday

    ๐Ÿ˜ด

    Repos

    Recovery

    Thursday

    ๐Ÿƒ

    Zone 3-4

    30-40 min

    Friday

    ๐Ÿšถ

    Zone 1-2

    30 min

    Saturday

    ๐Ÿ’ช

    Zone 4-5

    20-30 min

    ๐Ÿ’ก Adapt this plan according to your level and goals!

    Complete Guide to Heart Rate Zones for Training

    Heart rate zones are a scientific tool essential for optimizing your training and achieving your fitness goals. Whether you're looking to lose weight, improve endurance, or increase performance, understanding and using heart rate zones will transform your approach to exercise.

    This calculator uses scientifically proven formulas to determine your personalized zones based on your age and, optionally, your resting heart rate. Each zone corresponds to a specific intensity and offers unique benefits for your cardiovascular health.

    Reference Table of Heart Rates by Age

    AgeFCM50% Intensity85% Intensity
    20-29190-20095-100162-170
    30-39180-19090-95153-162
    40-49170-18085-90145-153
    50-59160-17080-85136-145
    60-69150-16075-80128-136
    70+140-15070-75119-128

    * These values are averages. Your actual FCM may vary by ยฑ10-15 bpm.

    The 5 Training Zones Explained in Detail

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    Zone 1 : Warm Up (50-60% FCM)

    The warm up zone is ideal for starting a session, recovering between intervals, or finishing a workout. At this intensity, you can maintain a normal conversation without getting out of breath.

    Benefits :

    • Improves blood circulation
    • Prepares muscles and joints
    • Reduces the risk of injury
    • Favorizes active recovery

    Recommended Duration :

    5-10 minutes at the beginning/end of a session
    20-30 minutes for active recovery

    ๐Ÿ”ฅ

    Zone 2 : Fat Burn (60-70% FCM)

    In this zone, your body primarily uses fat as fuel. It's the optimal intensity for developing your aerobic base and improving metabolic efficiency.

    Benefits :

    • Maximizes fat utilization
    • Develops aerobic endurance
    • Improves cardiac efficiency
    • Strengthens the immune system

    Recommended Duration :

    30-90 minutes for endurance
    45-60 minutes for weight loss

    ๐Ÿƒ

    Zone 3 : Aerobic (70-80% FCM)

    The aerobic zone significantly improves your cardiovascular capacity. You breathe harder but can still speak in short sentences. It's the main training zone for most athletes.

    Benefits :

    • Increases pulmonary capacity
    • Improves cardiovascular endurance
    • Strengthens the heart
    • Optimizes oxygen utilization

    Recommended Duration :

    20-60 minutes continuously
    Intervals of 5-15 minutes

    ๐Ÿ’ช

    Zone 4 : Anaerobic (80-90% FCM)

    In the anaerobic zone, your body produces lactic acid faster than it can eliminate it. This intensity develops power and speed but can't be sustained for long periods.

    Benefits :

    • Increases muscle power
    • Improves lactate tolerance
    • Develops speed
    • Strengthens the mind

    Recommended Duration :

    Intervals of 2-8 minutes
    Equal or double recovery

    ๐Ÿš€

    Zone 5 : VO2 Max (90-100% FCM)

    The VO2 Max zone represents the maximum effort. At this intensity, you can only pronounce a few words and the effort is unbearable beyond a few minutes. Reserved for experienced athletes.

    Benefits :

    • Maximizes aerobic capacity
    • Improves running economy
    • Develops maximum power
    • Pushes mental limits

    Recommended Duration :

    Intervals of 30s to 2 minutes
    Maximum 1-2 times per week

    Expert Training Tips to Optimize Your Training

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    Progressive Warm-up

    Always start with 5-10 minutes in Zone 1 (50-60%) to prepare your cardiovascular system.

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    80/20 Rule

    80% of your training in Zones 1-3 (aerobic), 20% in Zones 4-5 (anaerobic) for optimal development.

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    Active Recovery

    After an intense effort, gradually return to Zone 1-2 for 5-10 minutes.

    ๐Ÿ’ง

    Constant Hydration

    Drink before, during, and after exercise. Dehydration increases heart rate.

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    Restorative Sleep

    7-9 hours of sleep allows better recovery and a lower resting heart rate.

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    Gradual Progression

    Increase intensity or duration by 10% maximum per week to avoid overtraining.

    Frequently Asked Questions about Heart Rate Zones

    The maximum heart rate is the maximum number of beats per minute your heart can reach during an intense physical effort. It is generally calculated with the formula: 220 - your age. However, this formula can vary by ยฑ10-15 bpm depending on individuals.

    Ready to Optimize Your Training?

    Use our calculator to discover your personalized zones and transform your fitness

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    Medical Warning

    This calculator provides estimates based on general formulas. Results may vary based on your physical condition, medications, and health status. Always consult a healthcare professional before starting a new exercise program, particularly if you have pre-existing medical conditions or experience unusual symptoms during exercise.

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