Heart Rate Zone Calculator

Heart Rate Zone Calculator

90 bpm

Zone 1 – Goal: Recovery, warm up and cool down. Energy system: Aerobic (oxidative).

Zone 2 – Goal: Endurance.
Energy system: Aerobic (oxidative).

Zone 3 – Goal: Muscular endurance. Energy systems: Aerobic (oxidative) and glycolytic.

Zone 4 – Goal: Muscular endurance, lactic acid tolerance, speed. Energy system: Aerobic (oxidative) and glycolytic.

Zone 5 – Goal: Speed maintenance, development in exercise technique and economy, the effective removal of lactic acid. Energy sytem: Glycolytic, creatine phosphate.

Beyond Zone 5 – Goal: Explosive speed, power. Energy system: Creatine phosphate (glycolytic when duration exceeds 5 seconds).

Heart Rate Zone Calculator

Knowing your target heart rate is an essential tool to monitoring your fitness goals.
Learn how to understand your heart rate and which level you should be aiming for. With our HRmax Calculator you can estimate your maximum heart rate. Knowing your own maximum heart rate is important in your own personal exercise training. It is also of great importance for exercise stress testing to uncover cardiovascular disease. Our calculator will only give a rough estimate, and we also give recommendations on how to find your real maximum heart rate with an exhaustive exercise test.