Which zone should I train most?
Build a large aerobic base in lower zones and add targeted high-intensity blocks only where needed for fight-specific conditioning.
Falcon Fight Tools
Heart Rate Zone Calculator
Calculate training heart rate zones for sparring, conditioning, and recovery sessions.
Active
Calculator
Enter your values to generate an instant result.
Zone 1: 96-115 bpm
Zone 2: 115-134 bpm
Zone 3: 134-154 bpm
Zone 4: 154-173 bpm
Zone 5: 173-192 bpm
Use case
Why this tool matters
Use this when training or event logistics need a fast, visible utility that can support the wider operation.
Mini walkthrough
- 01Enter your age or measured maximum heart rate.
- 02Review the five standard heart-rate zones.
- 03Match zones to session types: recovery, aerobic base, threshold, anaerobic, and peak.
How to use
Enter your age or measured maximum heart rate.
Review the five standard heart-rate zones.
Match zones to session types: recovery, aerobic base, threshold, anaerobic, and peak.
Training examples
Zone 2 recovery runs between sparring days
Threshold intervals for round-specific conditioning
Media and preview
Screenshots
Responsive timer surfaces designed for phone, tablet, and large event displays.
Video walkthrough
See this tool in action during a real training session or event day setup.
FAQ
What if I do not know my max heart rate?
Use an age-based estimate or perform a supervised field test. Zone training is still useful as a relative guide even without a precise maximum.
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