Calculate Your Heart Rate Zones
| Zone | Intensity | Target Range (BPM) | Benefit |
|---|---|---|---|
| Zone 1 | 50-60% | ' + z1_min + ' – ' + z1_max + ' | Warm Up / Recovery |
| Zone 2 | 60-70% | ' + z2_min + ' – ' + z2_max + ' | Fat Burning / Endurance |
| Zone 3 | 70-80% | ' + z3_min + ' – ' + z3_max + ' | Aerobic Fitness |
| Zone 4 | 80-90% | ' + z4_min + ' – ' + z4_max + ' | Anaerobic Threshold |
| Zone 5 | 90-100% | ' + z5_min + ' – ' + z5_max + ' | Maximum Effort / Speed |
How to Calculate My Target Heart Rate Zone
Whether you are training for a marathon, trying to lose weight, or simply maintaining cardiovascular health, understanding your Target Heart Rate (THR) zones is crucial. Training in specific zones allows you to optimize your workouts, preventing overtraining while ensuring you work hard enough to see results.
Why Calculate Heart Rate Zones?
Heart rate training moves away from the idea of "no pain, no gain" and focuses on efficiency. Different intensity levels trigger different metabolic reactions in the body:
- Fat Burning: Lower intensity zones often utilize fat as a primary fuel source.
- Cardio Improvement: Moderate intensity strengthens the heart and lungs.
- Performance: High intensity improves speed and power but requires longer recovery.
The Formulas: Standard vs. Karvonen
Our calculator above utilizes two different methods depending on the data you provide.
1. The Standard Method (Fox Formula)
This is the simplest way to estimate heart rate zones. It relies solely on your age.
Formula: Maximum Heart Rate (MHR) = 220 – Age
The zones are then calculated as straight percentages of this maximum. While easy to use, it assumes a generic profile and may not account for individual fitness levels.
2. The Karvonen Formula
If you input your Resting Heart Rate (RHR) into the calculator, we use the Karvonen method. This is generally considered more accurate for athletes and fitness enthusiasts because it takes your baseline fitness into account.
Formula: Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR
By including your resting heart rate (the "Heart Rate Reserve"), the zones are tailored to your specific cardiovascular range.
Understanding the 5 Heart Rate Zones
Zone 1: Very Light (50-60%)
This is used for warm-ups, cool-downs, and active recovery. It helps with blood flow and allows your muscles to recover from more intense sessions without adding stress.
Zone 2: Light (60-70%)
Often called the "Fat Burning Zone." In this zone, the body becomes more efficient at oxidizing fat and transporting oxygen. You should be able to hold a conversation easily while exercising in Zone 2.
Zone 3: Moderate (70-80%)
This is the aerobic zone. Training here improves blood circulation and skeletal muscle efficiency. It is the sweet spot for improving general cardiovascular endurance.
Zone 4: Hard (80-90%)
Here you cross the anaerobic threshold. Your body begins producing lactic acid faster than it can clear it. Training in this zone is sustainable for shorter periods and is used to improve speed and lactate tolerance.
Zone 5: Maximum (90-100%)
This is your peak exertion level, sustainable for only very short bursts (like sprinting). It pushes your neuromuscular system to its limit.
How to Find Your Resting Heart Rate
To get the most accurate results from this calculator:
- Find your pulse at your wrist or neck immediately after waking up in the morning, before getting out of bed.
- Count the beats for 60 seconds (or count for 15 seconds and multiply by 4).
- Repeat this for 3 days and take the average.
Disclaimer: This calculator provides estimates based on general formulas. Always consult a physician before starting a new exercise program, especially if you have a history of heart conditions.