Keep conversation possible
An easier aerobic effort should usually allow short sentences.
Fitness Tools
Heart Rate Zone Calculator
Estimate training zones from age and resting heart rate for a simple cardio reference point.
Useful when you want a simple cardio training-zone estimate for easier aerobic sessions.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use your age and a realistic resting heart rate.
- These zones are approximations, not lab-tested thresholds.
- Training experience and testing can change what zones fit you best.
Make cardio easier to pace
Use Zone 2 as a flexible guide
Heart-rate zones are estimates. Pair the number with breathing, conversation pace, and how the effort feels.
Let heart rate rise gradually
Begin easy before trying to settle into the estimated zone.
Expect daily variation
Heat, stress, sleep, and caffeine can shift heart rate.
Track pace at similar effort
Over time, the same heart rate may support a faster pace.