Target Heart Rate Calculator

Calculate your ideal heart rate zones for different types of exercise

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Your Target Heart Rate Zones

Maximum Heart Rate: -- BPM

Zone 1: Very Light (50-60%) -- to -- BPM
Zone 2: Light (60-70%) -- to -- BPM
Zone 3: Moderate (70-80%) -- to -- BPM
Zone 4: Hard (80-90%) -- to -- BPM
Zone 5: Maximum (90-100%) -- to -- BPM

Understanding Heart Rate Zones

  • Zone 1 (50-60%): Very light intensity, perfect for warm-up, recovery, and improving basic endurance.
  • Zone 2 (60-70%): Light intensity, good for longer endurance training and fat burning.
  • Zone 3 (70-80%): Moderate intensity, improves aerobic fitness and endurance.
  • Zone 4 (80-90%): Hard intensity, improves anaerobic performance and increases maximum performance capacity.
  • Zone 5 (90-100%): Maximum intensity, increases maximum speed. Can only be maintained for short periods.

Note: Always consult with a healthcare professional before starting a new exercise program, especially if you have any health concerns or medical conditions.