health

Heart Rate Zones

Ranges of heart rate intensity used to target specific fitness goals during exercise.

Heart rate zones divide your heart rate into five intensity levels, each producing different training effects:

  • Zone 1 (50–60% max HR): Very light — warm-up, recovery
  • Zone 2 (60–70%): Light — fat burning, endurance base
  • Zone 3 (70–80%): Moderate — aerobic fitness improvement
  • Zone 4 (80–90%): Hard — performance, anaerobic threshold
  • Zone 5 (90–100%): Maximum — sprints, VO2max training

Finding Your Max Heart Rate

Simple estimate: 220 - your age. A 30-year-old has an estimated max HR of 190 bpm. Zone 2 would be 114–133 bpm.

Related Calculators

📊 Heart Rate Calculator📊 Calorie Calculator

Related Articles

📝 Heart Rate Training Zones Guide

Related Terms

BMI (Body Mass Index)

A numerical value calculated from height and weight, used as a screening tool for body fat categories.

BMR (Basal Metabolic Rate)

The number of calories your body burns at complete rest to maintain basic life functions.

TDEE (Total Daily Energy Expenditure)

The total number of calories burned per day, including exercise and daily activities on top of BMR.

Macronutrients

The three main nutrients the body needs in large amounts: protein, carbohydrates, and fats.

Body Fat Percentage

The proportion of total body weight that is composed of fat tissue.

Blood Pressure

The force of blood pushing against artery walls, measured as systolic over diastolic pressure.