Heart Rate Calculator and Training Zones
Discover your ideal training zones for each goal
Understand Heart Rate Zones
🎯 Why Train by Zones?
Training in the correct zones ensures you're working the right energy system for your goal. Zone 2 builds aerobic base and burns fat, while Zone 5 develops explosive power.
🔬 The Science of Zone 2
In Zone 2, your body primarily uses fat as fuel, builds new mitochondria, and improves metabolic efficiency. It's the foundation for longevity and performance.
⚡ When to Use Zone 4-5
High zones should be used sparingly (5-10% of volume). They're great for breaking plateaus and improving VO2 max, but require more recovery.
📚 Learn More
Discover how to integrate cardio without losing muscle mass
Read: Complete Vitality Training →Free to start
Take your results to the next level
Track your progress, log your workouts, and get personalized AI plans — all in your pocket.
Free to start+50k active usersPersonalized AI