Fitness
Calculate Your Heart Rate Training Zones
Find your 5 training zones based on max heart rate. Optimize fat burn, endurance, and performance.
In this article
Zones
Max HR ≈ 220 - age। Zone 1 (50-60%): recovery। Z2 (60-70%): fat burn/base। Z3 (70-80%): aerobic। Z4 (80-90%): threshold। Z5 (90-100%): max effort। 80% training in Z2 = best results (80/20 rule)।
Tracking
Fitness bands: Xiaomi Mi Band (₹2,000-3,000), Noise, boAt: affordable HR monitoring। Apple Watch/Garmin: premium।
⚡ CalcWolf Insight
Resting heart rate is one of the best indicators of cardiovascular fitness. Average is 60-80 bpm. Fit individuals: 50-60 bpm. Elite endurance athletes: 35-50 bpm. A decreasing resting heart rate over weeks of training is one of the most reliable signs that your fitness is improving.
Frequently asked questions
Fat burning zone?▾
Z2 (60-70% max HR)। But total calories matter more than zone।
Best tracker India?▾
Budget: Mi Band (₹2,000-3,000)। Mid: Noise/boAt। Premium: Apple Watch/Garmin।
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