Training zones are usually expressed as a percentage of your maximum heart rate. This calculator uses the common 220-minus-age estimate, then breaks the result into five effort zones so you can match your workout intensity to your goal.
| Zone | Effort | BPM range |
|---|
Estimated max heart rate is simply 220 minus your age. The five zones are expressed as percentages of that number: 50-60% for warm-up, 60-70% for fat-burning pace, 70-80% for aerobic and cardio work, 80-90% for anaerobic threshold training, and 90-100% reserved for short bursts of maximum effort.