Zone 150–60%
Active Recovery
- Very light, easy conversation
- Warm-up and cool-down
- Recovery between workouts
Benefit: Recovery, circulation
Calculators · D-Fit
Heart Rate Calculator and Training Zones
Discover your ideal training zones for each goal
Your Training Zones
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Zone 1 → Zone 5
Your Training Zones
Zone 260–70%
Fat Burning
- Light, can still talk well
- Fundamental aerobic base
- 150-180 min/week ideal
Benefit: Mitochondria, fat oxidation
Zone 370–80%
Aerobic Endurance
- Moderate, difficult conversation
- Improves cardiac capacity
- Maximum time: 90 min
Benefit: Cardiovascular efficiency
Zone 480–90%
Anaerobic Threshold
- Intense, speaks single words
- Increases lactate threshold
- Sessions of 20-40 min
Benefit: Performance, VO2 max
Zone 590–100%
Maximum Power
- Maximum effort, no speech
- Sprints and short intervals
- Maximum 5-10 min total
Benefit: Power, anaerobic capacity
60 · 25 · 10 · 5
Ideal Weekly Distribution
60%
Zone 2 · Fat Burning
25%
Zone 3 · Aerobic Endurance
10%
Zone 4 · Anaerobic Threshold
5%
Zone 5 · Maximum Power
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.
Important Tips
How to measure resting HR
Measure for 3 consecutive days upon waking, still lying down. Use the average.
Best time for Zone 2
Morning fasted or post-strength training for maximum fat oxidation.
Recommended equipment
Chest strap > watch > pulse sensor for accuracy.
Safe progression
Increase 10% of weekly volume each month. Quality > quantity.
Learn More
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