Free Heart Rate Zone Calculator: Training Zones

Age

yrs

Resting Heart Rate (optional)

bpm

Method

Standard % of Max HR

Enter your resting heart rate to switch to the more accurate Karvonen method.

Max Heart Rate

190

bpm

Z1 Recovery

50–60% Max

95–114 bpm

Z2 Aerobic / Fat Burn

60–70% Max

114–133 bpm

Z3 Tempo

70–80% Max

133–152 bpm

Z4 Threshold

80–90% Max

152–171 bpm

Z5 VO2 Max

90–100% Max

171–190 bpm

Static calculators give you a snapshot. Vora gives you the full picture.

Vora dynamically adjusts your targets every day based on your wearable data, recovery status, training load, and trends over time - not a one-time estimate.

Download Vora Free

Frequently Asked Questions

What are heart rate training zones?

Heart rate training zones divide your effort into five intensity levels based on percentages of your maximum heart rate. Zone 1 (50-60%) is recovery, Zone 2 (60-70%) builds aerobic base and burns fat, Zone 3 (70-80%) improves aerobic capacity, Zone 4 (80-90%) raises lactate threshold, and Zone 5 (90-100%) develops VO2 max and peak speed.

How do I calculate my maximum heart rate?

The most common formula is 220 minus your age, though it has a standard deviation of 10-12 bpm. More accurate formulas include the Tanaka formula (208 - 0.7 × age) and the Gulati formula for women (206 - 0.88 × age). The most accurate method is a lab-based or field-based max HR test.

What is Zone 2 training and why does it matter?

Zone 2 training (60-70% max HR) is low-intensity aerobic exercise where your body primarily burns fat for fuel. It builds mitochondrial density, improves metabolic efficiency, and forms the foundation of cardiovascular fitness. Research supports spending 80% of training time in Zone 2 for optimal endurance adaptation.

How does Vora track heart rate zones automatically?

Vora pulls continuous heart rate data from your Apple Watch, Garmin, WHOOP, or Oura Ring and automatically classifies every minute of activity into the correct training zone. It tracks time-in-zone across workouts and daily activity, then programs future sessions to hit your zone targets.