Heart Rate Calculator
Calculate your heart rate zones to optimize your training.
Formula used
Karvonen with heart rate reserve
187
Maximum heart rate (bpm)
Training zones
Active recovery, warm-up
Optimal fat burning, base endurance
Cardiovascular improvement, endurance
Anaerobic threshold, speed
Maximum effort, short sprints
Fat burn start
0 bpm
Aerobic start
0 bpm
What are heart rate zones?
Heart rate zones are ranges based on percentages of your maximum heart rate. Each zone has specific training benefits, from recovery to maximum performance improvement.
Benefits of zone training
Training in different zones optimizes results: Zone 2 improves fat burning capacity, Zone 3 cardiovascular endurance, Zone 4 lactate threshold. A balanced program includes several zones.
How to measure your heart rate?
For resting heart rate, measure it when you wake up before getting up, over several days, and average it. During exercise, use a chest strap heart rate monitor for greater accuracy or a wrist one as an alternative.