Find your five heart rate training zones for targeted cardio workouts.
Heart Rate Zones
| Zone | % Max HR | Effort | Training Benefit |
|---|---|---|---|
| 1 — Warm-Up | 50-60% | Very easy | Recovery, warm-up |
| 2 — Fat Burn | 60-70% | Comfortable | Endurance base, fat oxidation |
| 3 — Aerobic | 70-80% | Moderate | Cardiovascular fitness |
| 4 — Threshold | 80-90% | Hard | Speed, lactate threshold |
| 5 — Maximum | 90-100% | All-out | Peak performance, VO2max |
60-70% of max HR. Higher percentage of fat calories burned, but higher intensity burns more total fat. Best for easy, sustainable training sessions.
Measure first thing in the morning before getting up. Count for 60 seconds. Average 3-5 days. Normal is 60-100 bpm; fit athletes 40-60.
It's a rough estimate with ±10-12 bpm variation. The Karvonen method (using resting HR) is more personalized. A lab test is most accurate.