HEART RATE
ZONE
CALCULATOR
Calculate your personalized heart rate training zones to optimize cardio workouts for fat burning, endurance building, or peak performance.
// ENTER YOUR DATA
Used to estimate max heart rate if not known
If known from testing, enter here for more accuracy
Measure first thing in the morning for best accuracy
// YOUR TRAINING ZONES
ESTIMATED MAX HEART RATE
190 BPM
95 - 114 BPM
Very light effort, warm-up and cool-down
114 - 133 BPM
Conversational pace, fat burning, mitochondrial development
133 - 152 BPM
Moderate effort, improving aerobic capacity
152 - 171 BPM
Hard effort, lactate threshold training
171 - 190 BPM
Maximum effort, short intervals only
// ZONE_TRAINING_GUIDE
UNDERSTANDING HEART RATE ZONES
Heart rate zone training allows you to precisely target different energy systems and physiological adaptations. Each zone serves a specific purpose in your training.
ZONE 2: THE MOST IMPORTANT ZONE
Zone 2 training has gained significant attention for its health and longevity benefits. At this intensity, you're maximizing fat oxidation and building mitochondrial density - the powerhouses of your cells. Most experts recommend spending 80% of training time in Zone 2.
MAX HR ESTIMATION METHODS
| FORMULA | CALCULATION | BEST FOR |
|---|---|---|
| Traditional | 220 - age | General population |
| Tanaka | 208 - (0.7 x age) | More accurate for adults |
| Actual Test | Lab or field test | Most accurate |
KARVONEN FORMULA
The Karvonen method uses your Heart Rate Reserve (HRR) for more personalized zones:
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: These zones are estimates. For accurate training zones, consider a VO2 max or lactate threshold test. Consult a healthcare provider before starting any new exercise program.