Heart Rate Zones Calculator Free
Free Heart Rate Zones Calculator. Calculate Zone 1-5 training zones using Karvonen method, Tanaka equation, and Gellish formulas for optimal cardio and...
Personal Metrics
Active Recovery (Zone 1)
50% - 60%Very light intensity. Ideal for warm-up, cool-down, and active recovery.
Benefits: Promotes recovery, prepares the cardiovascular system, lowers resting heart rate.
Aerobic Endurance (Zone 2)
60% - 70%Light conversational pace. The base of all endurance training.
Benefits: Builds cellular endurance, burns fat efficiently, increases mitochondrial density.
Aerobic Capacity (Zone 3)
70% - 80%Moderate speed. Talking becomes slightly broken. Marathon pace.
Benefits: Strengthens heart muscles, enhances aerobic capacity, improves blood circulation.
Lactate Threshold (Zone 4)
80% - 90%Hard, fast pace. Breathing is heavy. Sustainable for 10-40 minutes.
Benefits: Raises lactate threshold, improves high-speed endurance, builds mental toughness.
Anaerobic / VO2 Max (Zone 5)
90% - 100%Max effort sprints. Heavy hyperventilation. Sustainable for only 1-3 mins.
Benefits: Increases VO2 max capacity, improves neuromuscular speed, maximizes calorie burn.
CanvaTools Wellness
Cardio DiagnosticsZones Report
Jul 29, 2026, 08:31 PM
Report ID: HRZ-758245
Training Thresholds
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