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