Heart Rate Zones
Free online heart rate zones. Training heart rate zones. Track your health in your browser.
Age (years)
Resting Heart Rate (bpm)
Tanaka (208 - 0.7×age)
220 - Age
Estimated Max HR
187 bpm
Zone 1: Very Light
126 – 138 bpm
Exertion:
Very easy, comfortable breathing
Benefits:
Warm-up, recovery, fat burning
Duration:
20-60 min
Zone 2: Light
138 – 150 bpm
Exertion:
Easy pace, slightly deeper breathing
Benefits:
Endurance, fat metabolism
Duration:
40-80 min
Zone 3: Moderate
150 – 163 bpm
Exertion:
Moderate effort, can talk in short sentences
Benefits:
Cardiovascular fitness, aerobic capacity
Duration:
20-60 min
Zone 4: Hard
163 – 175 bpm
Exertion:
Heavy breathing, difficult to talk
Benefits:
Speed, lactate threshold
Duration:
10-30 min
Zone 5: Maximum
175 – 187 bpm
Exertion:
All-out effort, unsustainable
Benefits:
Power, neuromuscular
Duration:
1-5 min