Cardio Training
Heart Rate Zone Calculator
Calculate your 5 training heart rate zones from max HR or age. Use these zones to structure Zone 2 cardio, threshold work, and HIIT sessions.
Method: Max HR estimated as 220 − age (Tanaka formula gives similar results). Zone 1: <57% max, Zone 2: 57–63%, Zone 3: 64–76%, Zone 4: 77–95%, Zone 5: 96–100%. Zone 2 is the aerobic base zone, critical for VO₂ max and longevity.
Your max HR
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beats per minute
Zone 1 (Recovery)--
Zone 2 (Aerobic base)--
Zone 3 (Aerobic power)--
Zone 4 (Threshold)--
Zone 5 (VOâ‚‚ max / HIIT)--
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