Calculate Your Heart Rate Zones
Heart Rate Zone Guide
Fat Burn Zone (50-60%)
Light intensity exercise. Good for beginners and recovery workouts. Burns higher percentage of fat calories.
Aerobic Zone (60-70%)
Moderate intensity. Improves cardiovascular fitness and endurance. Comfortable pace for longer workouts.
Anaerobic Zone (70-80%)
Hard intensity. Improves performance and speed. Challenging but sustainable for intervals.
VO2 Max Zone (80-90%)
Very hard intensity. Improves maximum oxygen uptake. Short intervals only.
Neuromuscular Zone (90-100%)
Maximum intensity. Develops neuromuscular power. Very short bursts only.
Important Safety Note
Always consult with a healthcare provider before starting a new exercise program, especially if you have heart conditions or other health concerns.
How to Use Heart Rate Zones
Training Tips
- Use a heart rate monitor for accurate readings
- Start with lower zones and progress gradually
- Mix different zones for balanced training
- Allow recovery time between high-intensity sessions
Measuring Resting Heart Rate
- 1 Measure first thing in the morning before getting up
- 2 Place fingers on wrist or neck pulse point
- 3 Count beats for 60 seconds
- 4 Take average over several days