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Used to estimate max HR (220 − age).
Enables Karvonen method for personalized zones.
185 bpm
Using standard formula (220 − age). Enter resting HR for more accurate zones.
Zone 1: Warm-Up / Recovery
93–111
bpm
Light activity that improves baseline cardiovascular health and aids recovery. Good for warm-ups, cool-downs, and active recovery days.
Zone 2: Fat Burn
111–130
bpm
Moderate aerobic effort where your body burns the highest percentage of calories from fat. Ideal for building an aerobic base and steady-state cardio.
★ This is your selected training zone
Zone 3: Cardio / Endurance
130–148
bpm
Moderate-to-hard effort that improves cardiovascular capacity and stamina. The sweet spot for most endurance training.
Zone 4: High-Intensity
148–167
bpm
Anaerobic threshold training that improves VO2 max and lactate tolerance. Sustainable for 2–10 minute intervals.
Zone 5: Peak / VO2 Max
167–185
bpm
Maximal effort sustainable for 30 seconds to 2 minutes. Develops peak power and top-end aerobic capacity.
Formula
Max HR = 220 − Age = 220 − 35 = 185 bpm
Standard: Target HR = Max HR × %Intensity (enter resting HR for Karvonen method)
This tool is for informational purposes only and is not medical or professional advice.
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