Target Heart Rate Calculator

What Are Target Heart Rate Zones?

Target heart rate zones are specific ranges of your heart rate, measured in beats per minute (BPM), that correspond to different levels of exercise intensity. Training within these zones allows you to tailor your workouts to achieve specific fitness goals, whether it's burning fat, improving cardiovascular health, or boosting athletic performance. By monitoring your heart rate, you can ensure you're working out at the right intensity—not too hard, not too easy—to get the most benefit from your exercise. This calculator provides an estimate of your personal training zones based on your age, giving you a powerful tool for smarter, more effective workouts.

How to Calculate Your Heart Rate Zones

The first step in determining your training zones is to estimate your maximum heart rate (MHR). While a lab test is the most accurate method, a widely used and simple formula is:

Once you have your MHR, you can calculate your different training zones as percentages of that maximum. This calculator breaks it down into five common zones:

• Zone 1 (50-60% of MHR): Very light activity. Ideal for warm-ups, cool-downs, and active recovery.
• Zone 2 (60-70% of MHR): The "fat-burning" zone. Light activity that improves general endurance. You should be able to hold a conversation comfortably.
• Zone 3 (70-80% of MHR): The aerobic zone. Moderate activity that improves cardiovascular fitness. Conversation becomes more difficult.
• Zone 4 (80-90% of MHR): The anaerobic zone. Hard activity that improves your lactate threshold and speed. Speaking is limited to short phrases.
• Zone 5 (90-100% of MHR): Maximum effort. This zone is for short bursts of intensity to improve power and top-end speed.

Applying Heart Rate Zones to Your Workouts

Knowing your zones is only half the battle; the key is to use them to structure your training. For example, if your goal is weight loss, you might focus on spending more time in Zone 2 to maximize fat burning. To track the energy you're using, you can use our Calories Burned Calculator. If you're training for a 5k race, you'll want to incorporate interval training in Zones 4 and 5 to improve your speed and performance.

The most effective training plans usually include a mix of workouts across different zones. Most of your time should be spent in lower-intensity zones (1 and 2), with shorter, more focused sessions in the higher zones. For more detailed information on heart rate training and its benefits, the American Heart Association provides excellent guidelines.