Use our free heart rate zone calculator online to get accurate, personalized results. Calculate your target heart rate zones for exercise.
Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones optimizes different aspects of fitness — from fat burning to cardiovascular endurance to peak performance.
This calculator uses the Karvonen method, which accounts for your resting heart rate to provide more personalized zones. Maximum heart rate is estimated as 220 minus your age. Heart rate reserve (the difference between max and resting) is then used to calculate zone boundaries.
Zone 1 (50-60% HRR) is for warm-up and recovery. Zone 2 (60-70%) is the fat-burning zone ideal for long, easy sessions. Zone 3 (70-80%) improves aerobic fitness. Zone 4 (80-90%) builds speed and anaerobic capacity. Zone 5 (90-100%) is maximum effort for short bursts only.
Most of your training should be in Zones 2-3 for building an aerobic base. Incorporate Zone 4-5 work 1-2 times per week for performance gains. Use a heart rate monitor to stay in your target zones during exercise for maximum benefit and injury prevention.