Heart Rate Calculator Age: Resting Heart Rate (RHR) (bpm) Maximum Heart Rate (HR Max) (bpm) Heart Rate Zone 50% = 75% = 55% = 80% = 60% = 85% = 65% = 90% = 70% = 95% = Your Heart Rate Zones Heart Rate Zone 1: = 50–60% of HRmax Very LightThis intensity zone is considered very light and is best for recovery. It helps to burn fat and prepare you to work at higher intensity levels. Heart Rate Zone 2: = 60–70% of HRmax LightAt this intensity, you feel as though you can continue for a long time. You body will improve its ability to burn fat, your cardiorespiratory system will develop, and endurance will improve. Heart Rate Zone 3: = 70–80% of HRmax ModerateWorking in this zone you will feel like you are putting in a moderate effort, though your cardiorespiratory system will become more efficient. As the intensity increases lactic acid will start to build and decrease the time you can spend at these higher intensities. Working in this zone will help you better handle higher intensities with time. Heart Rate Zone 4: = 80–90% of HRmax HardAt this intensity level, you will begin to dip into using carbohydrates as the main fuel source for your activity. Your ability to work while lactic acid builds up at higher intensities continues to develop in this zone. You will build your speed endurance while working in this zone. Heart Rate Zone 5: = 90–100% of HRmax MaximumAt this intensity you will be working at maximal effort. It will be difficult to sustain this effort for long periods of time. At this intensity, you will be almost exclusively utilizing carbohydrates for fuel.
