TRAINING ZONES

Heart Rate Zone Calculator

Calculate your personalized heart rate training zones using the percentage-of-max or Karvonen (heart rate reserve) method. Know exactly which zone to target for fat loss, aerobic base, or peak performance.

yrs
bpm
Method
Standard % of Max HR

Enter your resting heart rate to switch to the more accurate Karvonen method.

Max Heart Rate
190
bpm
Z1
Recovery
50–60% Max
95–114 bpm
Z2
Aerobic / Fat Burn
60–70% Max
114–133 bpm
Z3
Tempo
70–80% Max
133–152 bpm
Z4
Threshold
80–90% Max
152–171 bpm
Z5
VO2 Max
90–100% Max
171–190 bpm

Static calculators give you a snapshot. Vora gives you the full picture.

Vora dynamically adjusts your targets every day based on your wearable data, recovery status, training load, and trends over time — not a one-time estimate.

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Frequently Asked Questions

What are heart rate training zones?
Heart rate training zones divide your effort into five intensity levels based on percentages of your maximum heart rate. Zone 1 (50-60%) is recovery, Zone 2 (60-70%) builds aerobic base and burns fat, Zone 3 (70-80%) improves aerobic capacity, Zone 4 (80-90%) raises lactate threshold, and Zone 5 (90-100%) develops VO2 max and peak speed.
How do I calculate my maximum heart rate?
The most common formula is 220 minus your age, though it has a standard deviation of 10-12 bpm. More accurate formulas include the Tanaka formula (208 - 0.7 × age) and the Gulati formula for women (206 - 0.88 × age). The most accurate method is a lab-based or field-based max HR test.
What is Zone 2 training and why does it matter?
Zone 2 training (60-70% max HR) is low-intensity aerobic exercise where your body primarily burns fat for fuel. It builds mitochondrial density, improves metabolic efficiency, and forms the foundation of cardiovascular fitness. Research supports spending 80% of training time in Zone 2 for optimal endurance adaptation.
How does Vora track heart rate zones automatically?
Vora pulls continuous heart rate data from your Apple Watch, Garmin, WHOOP, or Oura Ring and automatically classifies every minute of activity into the correct training zone. It tracks time-in-zone across workouts and daily activity, then programs future sessions to hit your zone targets.

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How Vora Takes This Further

AI Workouts
Zone-based workout programming
Recovery & HRV
HRV-guided training intensity
Biology & Health Score
Track cardiac fitness trends

Related Reading

Zone 2 Training Explained: The Science Behind Low-Intensity Cardio
9 min read
HRV Explained: What Heart Rate Variability Tells You About Recovery
8 min read

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Explore More Features

See how Vora brings everything together.

Smart Workouts
AI plans built from your recovery, strain, and goals
Biology & Health Score
Unified health score from all your biomarkers
Recovery & Strain
Know when to push and when to rest
AI Nutrition
Photo logging, 35+ nutrients, meal planning
Daily Planner
AI-generated daily plans from your data
Meditation
HRV-guided mindfulness & breathwork
Apple Watch
Real-time workout tracking on your wrist
Cycle Tracking
Predictions, symptom logging, phase insights
Voice Coaching
AI coaches with voice logging & chat
Integrations
WHOOP, Oura, Garmin, Apple Health & more