Heart Rate Zones
Calculate your personalized training zones and optimize your cardiovascular workouts
👤 Personal Information
years
bpm
📊 Maximum Heart Rate Method
Choose how to calculate your maximum heart rate
Tanaka Formula
±7-10 bpm
208 - (0.7 × age)
More accurate for adults over 40 and general fitness use. Recommended for most people.
Traditional Formula
±10-12 bpm
220 - age
Classic age-based formula. Simple but less accurate for older adults.
Manual Entry
Most accurate
User input from fitness test
Enter your tested maximum heart rate for most accurate zones.
🎯 Your Heart Rate Zones
185
Maximum Heart Rate (bpm)
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
💓 Current Heart Rate
Enter Your Current Heart Rate
bpm
Enter heart rate to see your training zone
⏱️ Workout Timer
Track time spent in each heart rate zone
00:00:00
Zone 1
0:00
Zone 2
0:00
Zone 3
0:00
Zone 4
0:00
Zone 5
0:00
🏃 Training Recommendations
Workout types optimized for each heart rate zone
Recovery Workout
1
Active recovery and warm-up sessions. Light movement to promote blood flow and recovery.
Duration: 20-45 minutes
Base Building
2
Aerobic base development and fat burning. Sustainable pace you can maintain for long periods.
Duration: 45-90 minutes
Tempo Training
3
Lactate threshold development. Comfortably hard pace that improves cardiovascular efficiency.
Duration: 20-40 minutes
High Intensity Intervals
4
5
VO2 max and speed development. Short, intense efforts with recovery periods.
Duration: 20-40 minutes total
💾 Data Management