Target Heart Rate Zone Calculator

Calculate Your Heart Rate Zones

Age (years)

Resting Heart Rate (bpm)

Gender

Fitness Level

Calculation Method

Quick Examples

Your Heart Rate Zones

Enter your information to see your personalized heart rate zones

About Target Heart Rate Zones

Target heart rate zones help you exercise at the right intensity for your fitness goals. Each zone targets different energy systems and provides specific training benefits.

Heart Rate Zones:

Zone 1 - Recovery (50-60%)

Light activity for recovery and warm-up. Improves blood flow and aids recovery.

Zone 2 - Fat Burning (60-75%)

Moderate intensity where your body primarily burns fat for fuel. Builds aerobic base.

Zone 3 - Aerobic (75-85%)

Moderate-high intensity that improves cardiovascular fitness and endurance.

Zone 4 - Threshold (85-95%)

High intensity that improves lactate threshold and race pace performance.

Zone 5 - Maximum (95-100%)

Maximum effort for short intervals. Improves anaerobic capacity and speed.

Calculation Methods:

Karvonen Formula: Most accurate method using your resting heart rate

Maximum HR Formula: Simple 220-age calculation

Age-Adjusted: Gender-specific formulas for more precision