Target Heart Rate Calculator
Calculate your heart rate zones for optimal exercise intensity
Heart Rate Training Zones
Zone 1: Very Light (50-60%)
Warm up and recovery. Improves overall health and helps with recovery.
Zone 2: Light (60-70%)
Improves basic endurance and fat burning. Good for long, easy training sessions.
Zone 3: Moderate (70-80%)
Improves aerobic fitness. Increases efficiency of blood circulation in heart and skeletal muscles.
Zone 4: Hard (80-90%)
Increases maximum performance capacity. Helps tolerate high levels of lactic acid.
Zone 5: Maximum (90-100%)
Develops maximum performance and speed. Only for short intervals.
Frequently Asked Questions
What is target heart rate?
Target heart rate is the desired range of heart rate during exercise for optimal training benefits. It's typically expressed as a percentage of your maximum heart rate and varies based on your fitness goals and current fitness level.
How is maximum heart rate calculated?
This calculator uses the formula: 220 - age = Maximum Heart Rate. While this is a widely used estimate, your actual maximum heart rate may vary. For more accurate results, consider getting tested by a fitness professional.
What is heart rate reserve?
Heart rate reserve (HRR) is the difference between your maximum heart rate and resting heart rate. The Karvonen formula uses HRR to calculate training zones, providing more personalized results than using maximum heart rate alone.
How should I use these zones?
Use the zones based on your fitness goals:
- Weight loss: Focus on zones 2-3
- Endurance: Primarily zone 2 with some zone 3
- Speed: Include zones 4-5 in intervals
- Recovery: Stay in zone 1
Always start with a proper warm-up and gradually increase intensity.