Heart Rate Zones
Training in the right heart rate zone determines whether you're burning fat, building aerobic base, or improving speed. The five-zone model (developed by exercise physiologists and used by Garmin, Polar, and Whoop) divides intensity from light recovery to maximum anaerobic effort. Our calculator uses your max heart rate and resting HR to compute your personal zones.
Max Heart Rate:
حول Heart Rate Zone Calculator
Training in the right heart rate zone determines whether you're burning fat, building aerobic base, or improving speed. The five-zone model (developed by exercise physiologists and used by Garmin, Polar, and Whoop) divides intensity from light recovery to maximum anaerobic effort. Our calculator uses your max heart rate and resting HR to compute your personal zones.
كيفية الاستخدام
- Enter your age to auto-calculate estimated max HR (220 − age), or enter your measured max HR.
- Enter your resting heart rate for Karvonen formula zones (more precise).
- See all five zones: Zone 1 (recovery), Zone 2 (fat burn/base), Zone 3 (aerobic), Zone 4 (threshold), Zone 5 (max).
- Choose the training goal that matches your current focus.
الصيغة والمنهجية
Estimated max HR (HRmax) = 220 − age (±10–12 bpm). Karvonen (HRR method): Target HR = ((HRmax − HRrest) × intensity%) + HRrest. Zone 1: 50–60% HRmax. Zone 2: 60–70%. Zone 3: 70–80%. Zone 4: 80–90%. Zone 5: 90–100%. Lactate threshold typically near top of Zone 3 / bottom of Zone 4.
حالات الاستخدام الشائعة
- Endurance training: building aerobic base in Zone 2 (80% of training volume)
- Fat loss: Zone 2 maximizes fat oxidation percentage per calorie burned
- Race preparation: lactate threshold intervals in Zone 4
- Recovery runs: staying in Zone 1–2 on easy days
- VO2max development: Zone 5 intervals for peak fitness
الأسئلة الشائعة
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