What are heart rate zones?

Heart rate zones are ranges of heart rate that correspond to different training intensity levels. There are recovery, fat burning, aerobic, anaerobic, and maximum zones.

Which zone is best for weight loss?

For weight loss, the fat burning zone (60-70% of maximum heart rate) is most effective. In this zone, the body uses fat as the main energy source. However, it's important to combine with proper nutrition.

How to measure resting heart rate?

Measure resting heart rate in the morning immediately after waking up, without getting out of bed. Place your fingers on your wrist or neck and count beats for 60 seconds. Normal resting heart rate is 60-100 beats per minute.

Which maximum heart rate formula is more accurate?

The Tanaka formula is considered more accurate for people over 40, the Gulati formula - for women. The Fox formula (220 - age) is the simplest but less accurate. It's recommended to use the Tanaka formula.

Can I train in the maximum zone?

The maximum zone (90-100% of maximum) is used only for short intervals by experienced athletes. For most people, it's safer to train in zones 60-85% of maximum heart rate.

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Target Heart Rate Zones

Find your optimal heart rate for fat burning, aerobic fitness, or anaerobic capacity.

Age30 years

Resting HR (bpm)65 bpm

Max HR Formula

Target Heart Rate Zones

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