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 a 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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