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Heart Rate Zone Table
Calculate Your Heart Rate Zones*
(Optional)
| Zone | Difficulty | Purpose | Benefits | Activity |
|---|---|---|---|---|
| Zone 1: 50–60% of MHR | Very easy, can maintain a full conversation without any difficulty | Recovery and warm-up | Improves overall health and helps the body to recover after intense workouts | Walking |
| Zone 2: 60–70% of MHR | Easy, breathing slightly harder but still able to speak in complete sentences | Fat burning, aerobic base building, enhancing mitochondrial function and efficiency | Enhances endurance, helps in fat burning, and improves cardiovascular efficiency | Brisk walking, light jogging, comfortable cycling, moderate swimming |
| Zone 3: 70–80% of MHR | Moderate, conversation is possible but requires noticeable effort, shorter phrases preferred | Aerobic endurance | Improves cardiovascular fitness and increases aerobic capacity | Steady jogging, moderate cycling, fast swimming |
| Zone 4: 80–90% of MHR | Hard, breathing heavily, conversation is very difficult, only a few words at a time | Anaerobic endurance | Increases maximum performance capacity and improves lactate threshold | Running, fast cycling, swimming sprints |
| Zone 5: 90–100% of MHR | Very hard, maximum effort, conversation is impossible, focus entirely on breathing | Peak performance, VO2 max | Builds speed and power, and increases the body's ability to handle high-intensity efforts | Sprinting, high-intensity interval training (HIIT) |
* Note: This table is designed for the average person with a resting heart rate (RHR) of 60–80 BPM. A lower (<60 BPM) RHR indicates a larger heart rate reserve (HRR) and better cardiovascular fitness, and so would result in lower BPM values within the heart rate zones.
Back to CalculatorsInterpretation of VO₂ max Results
| Category | Men (mL/kg/min) | Women (mL/kg/min) |
|---|---|---|
| Elite | Above 60 | Above 50 |
| Excellent | 50–60 | 40–50 |
| Good | 45–50 | 35–40 |
| Average | 35–45 | 30–35 |
| Below Average | 30–35 | 25–30 |
| Poor | Below 30 | Below 25 |