Cardio Training Zones
Calculate your 5 heart rate training zones with combat sports-specific recommendations for each zone.
Calculation Method
Your Training Zones
Fighter Weekly Zone Distribution
Build your aerobic engine with roadwork or cycling
Technical drilling at moderate intensity
Sparring, fight simulation, sprint intervals
Active recovery between hard sessions
Heart Rate Training Zones for Combat Athletes
Heart rate zone training is essential for combat sports conditioning. Each zone targets different energy systems. Zone 2 builds the aerobic base that lets you recover between explosive exchanges. Zones 4-5 train the anaerobic system you rely on during hard sparring rounds and fight surges.
This calculator supports two methods. The percent of max HR method uses the simple 220-age formula and is suitable for most athletes. The Karvonen method (heart rate reserve) accounts for your resting heart rate and provides more personalized zones, especially useful for well-trained fighters with low resting HR values.
Most fighters should spend 60-70% of their conditioning time in Zone 2 (roadwork, cycling, swimming). This builds the aerobic engine that powers recovery. The remaining 30-40% should be split between Zone 3 technical work and Zone 4-5 high-intensity intervals that simulate fight demands.