Free Tool

Heart Rate Zones: Standard Method

Calculate your 5 heart rate training zones using the standard percentage-of-max-HR formula. Just enter your age to get started.

Used to estimate your max heart rate (220 - age)

Measure first thing in the morning before getting out of bed. Providing this enables the more accurate Karvonen formula.

How does the standard heart rate zone method work?

The standard method calculates your heart rate zones as percentages of your estimated maximum heart rate. Your max HR is estimated using the formula 220 minus your age. Each of the five training zones is then defined as a percentage range of that maximum. This is the simplest and most widely used approach for heart rate-based training.

Zone 1 (50-60% of max HR) is for recovery and warm-up. Zone 2 (60-70%) builds aerobic base and burns fat efficiently. Zone 3 (70-80%) develops tempo and aerobic stamina. Zone 4 (80-90%) pushes into the lactate threshold for speed work. Zone 5 (90-100%) is all-out VO2 Max effort that can only be sustained for short intervals.

When to use the standard method

The standard method is ideal if you are new to heart rate training and do not know your resting heart rate, or if you want a quick reference for zone targets. It works well for general fitness, running, cycling, and group fitness classes. The only input required is your age, making it the fastest way to get personalized zone ranges.

However, the standard method does not account for individual fitness level. Two people of the same age but with very different fitness levels will get the same zones. For a more personalized calculation that factors in your resting heart rate, try the Karvonen method.

The 5 training zones explained

  • Zone 1 - Recovery (50-60%): Light activity for warmup, cooldown, and active recovery days
  • Zone 2 - Aerobic (60-70%): The foundation of endurance training, where most of your training volume should occur
  • Zone 3 - Tempo (70-80%): Comfortably hard effort that improves aerobic efficiency
  • Zone 4 - Threshold (80-90%): Hard effort at or near lactate threshold for interval training
  • Zone 5 - VO2 Max (90-100%): Maximum effort for short bursts, typically 1-3 minutes

Want more personalized zones?

The Karvonen method uses your resting heart rate to create more accurate, individualized zone ranges that account for your current fitness level.