HR Zones for Beginner
Computes 5 HR zones from estimated max HR for beginners.
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Heart-Rate Zones for Beginners
If you're just starting out, plant yourself in Zone 2, somewhere between 60–70% of HRmax, and run sessions of 30–45 min, 3–4×/week. It's the zone that builds your aerobic base, raises mitochondrial density and trains fat oxidation, all while the effort stays comfortable (RPE 3–4 of 10).
For a sharper way to set your zones, the Karvonen formula works off heart-rate reserve: HR = (HRmax − HRrest) × % + HRrest. Over the first 3 months, a beginner should not push past 75% HRmax (ACSM Position Stand, 2018). The polarised model, roughly 80% in Z2 + 20% in Z4–5, gives you the best payoff over the long haul.
Applications
It shows up in running, cycling and indoor cardio programmes, and it backs cardiac rehab and post-COVID prescriptions too. For personal trainers, it's a way to keep clients from over-training in those first months and to decide safely between continuous and interval sessions.
FAQ
Which is better: 220−age or a real test? An actual maximal test, or a 30-min field test, will be closer to the truth. The 220−age formula can be off by ±10–12 bpm.
Can I skip Z2 and go straight to HIIT? Don't. With no aerobic base under you, the odds of injury and of quitting both climb, and your gains stall fast.
How do I know I’m in Z2? You can hold a conversation in full sentences. The moment you're down to a couple of words at a time, you've already drifted into Z3–Z4.
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The results provided by this tool are for general informational and educational purposes only and do not constitute professional, financial, medical, legal, tax or accounting advice. Always confirm important decisions with a qualified professional and official sources.