Target Heart Rate Zone Calculator
Used to estimate your Maximum Heart Rate (MHR).
Measure your pulse when you first wake up. If unknown, leave blank (less accurate).
Results Summary
Estimated Max Heart Rate (MHR): 0 BPM
Heart Rate Reserve (HRR): 0
| Zone | Intensity | Target BPM Range | Benefit |
|---|---|---|---|
| Zone 1 | 50% – 60% | – | Warm Up / Recovery |
| Zone 2 | 60% – 70% | – | Fat Burning / Endurance |
| Zone 3 | 70% – 80% | – | Aerobic Capacity |
| Zone 4 | 80% – 90% | – | Anaerobic Threshold |
| Zone 5 | 90% – 100% | – | Maximum Performance |
Understanding BPM and Heart Rate Zones
Monitoring your heart rate in Beats Per Minute (BPM) is the most effective way to gauge the intensity of your workouts. Whether you are training for a marathon, trying to lose weight, or simply maintaining cardiovascular health, training in the correct heart rate zone ensures you are stimulating the right energy systems in your body.
The Karvonen Formula
This calculator utilizes the Karvonen Formula, which is considered more accurate than standard percentage calculations because it takes your Resting Heart Rate (RHR) into account. Standard formulas assume everyone has a resting heart rate of 0, which is biologically impossible.
The formula determines your Heart Rate Reserve (HRR), which is the difference between your Maximum Heart Rate and your Resting Heart Rate. Your training zones are then calculated as a percentage of this reserve, added back to your resting rate.
Detailed Zone Breakdown
- Zone 1 (Very Light): 50-60% of HRR. Used for warm-ups, cool-downs, and active recovery. This zone improves overall health and helps recovery from hard training.
- Zone 2 (Light): 60-70% of HRR. Often called the "Fat Burning Zone." Here, your body learns to use fat as a primary fuel source. It improves basic endurance and muscle efficiency.
- Zone 3 (Moderate): 70-80% of HRR. The aerobic zone. This improves blood circulation and the efficiency of your heart and lungs. You should still be able to speak in short sentences.
- Zone 4 (Hard): 80-90% of HRR. The anaerobic threshold. Your body begins producing lactic acid faster than it can clear it. This improves speed and high-intensity endurance.
- Zone 5 (Maximum): 90-100% of HRR. Maximum effort. Used for very short intervals. This zone pushes your physical limits and max speed.
How to Measure Resting Heart Rate
To get the most accurate results from this BPM calculator, you need a precise Resting Heart Rate. The best time to measure this is in the morning, immediately after waking up naturally (without an alarm clock) and before getting out of bed. Count your pulse for 60 seconds, or count for 15 seconds and multiply by 4.