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Heart Rate Training Zones Calculator
Last Updated ( Saturday, 11 April 2009 )

Your heart rate training zone is calculated by first determining your maximum heart rate (MHR) and your resting heart rate (RHR). Once you know what these two values are you can find each training zone.

Of course we have made this easier by using our Heart Rate Zone Calculator located at the bottom, but first we wanted to discuss a bit more about each training zone.

We recommend you consider getting a heart rate monitor watch.

Recovery Zone - 60% to 70%

This is a zone is to help build your other aerobic capacity and as a beginner you can start here to help get your cardiovascular system healthier. It is also considered a recovery zone for athletes after many higher zone events or training sessions. It is often a great zone used for fat burning and losing weight as well. Consider a fast paced walk or a slow run or cycling as a typical exercise for this zone.

The Aerobic Zone - 70% to 80%

For most people trying to burn fat this is the zone you want to be in. This is your aerobic exercises like running, swimming, etc.. We highly recommend you focus in this zone if you are trying to lose weight.

The Anaerobic Zone - 80% to 90%

This zone is often hit during intense weight training or other intense training and will develop your lactic acid system.

The Fast Twitch Zone 90% to 100%

This zone is used to develop your fast twitch muscles and to develop speed. You should not stay in this zone except for very short periods of time, often done during high intensity interval training.

Training Zone Heart Rate Calculator

This calculator is only a best guess on determining your maximum heart rate and you should also consider having a stress test to determine your actual maximum heart rate.

This calculator determines your maximum heart rate (MHR) using the equation: 217 - ( age × 0.85 ) reference Miller et. al. (1993).

If you know your true maximum heart rate adjust the age field to get your MHR to the proper value and you can find your zones.

Enter your age, resting heart rate, the lower and upper training zone values (%) and then select the Calculate button.

Enter in Your Age years
Enter in Your Resting Heart Rate bpm
Enter Lower Training Zone % which is a Heart Rate of bpm
Enter Upper Training Zone % which is a Heart Rate of bpm
Max Heart Rate bpm
Working Heart Rate bpm

You should follow us on twitter.

You should follow us on twitter.

Related Research Papers

Search for these papers and more at Pubmed.

  • Sports Medicine 2004; 34(14):967-981
  • Medicine & Science in Sports & Exercise 2007; 39(5):822-829
  • MedSci Sports Exerc 1997; 29(3):410-414
  • MedSci Sports Exerc 1998; 30(6):975-991
  • Exercise and Sport Science Review. New York: Franklin Institute Press; 1982:49-83


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1. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 30-10-2009 07:31
I came across your page at http://www.weightloss-hq.biz/weight-loss-tools/heart-rate-training-zones-calculator.html. I wanted to suggest adding a link to http://www.BioMedSearch.com. This is a free site that aggregates biomedical literature, similar to NIH's PubMed (and in fact contains all of PubMed's documents, plus more), but more comprehensive. 
 
While it already has more documents than PubMed, shortly several million additional full-text documents will be added that are not available anywhere else on the web, making BioMedSearch clearly the most comprehensive place to search biomedical literature.

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