What Are My Heart Rate Zones?

What Are Heart Rate Training Zones?

Heart rate zones divide your effort into 5 intensity levels based on your maximum heart rate. Training in different zones targets different energy systems — Zone 2 for fat burning and endurance, Zone 4 for lactate threshold, and Zone 5 for peak power. The Karvonen formula accounts for your resting heart rate, giving more personalized zones than simple percentage-based methods.

How to Measure Your Resting Heart Rate

Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck, count beats for 30 seconds, and multiply by 2. A typical resting heart rate for adults is 60-100 bpm, with fitter individuals often below 60 bpm.