Heart Rate Zone Calculator
Required for Max HR calculation.
Optional. Makes results more accurate (Karvonen method).
Estimated Maximum Heart Rate
0
beats per minute (bpm)
Your Target Training Zones
Moderate Intensity
50% – 70% Effort
—
Fat burn & endurance
Vigorous Intensity
70% – 85% Effort
—
Cardio fitness & stamina
Understanding Your Target Heart Rate
Knowing your target heart rate allows you to maximize the efficiency of your workouts, ensuring you are exercising safely and effectively. Whether your goal is weight loss, improved cardiovascular health, or athletic performance, training in the correct heart rate zone is essential.
How This Calculator Works
This tool utilizes two primary methods depending on the data you provide:
- Standard Formula (220 – Age): This calculates your estimated Maximum Heart Rate (MHR). It is a general guideline used by the American Heart Association.
- Karvonen Formula: If you input your Resting Heart Rate, the calculator uses the Karvonen method. This is considered more accurate for individuals with varying fitness levels because it accounts for your Heart Rate Reserve (HRR).
Heart Rate Zones Explained
Moderate Intensity (50% – 70%): Often called the "fat burn" zone. Exercise in this range feels somewhat hard. You should be able to talk in short sentences but not sing. Activities include brisk walking, gardening, or slow cycling.
Vigorous Intensity (70% – 85%): This is the "cardio" zone. Exercise feels challenging. Your breathing is deep and rapid, and you can only say a few words without pausing for breath. Activities include running, swimming laps, or jumping rope.
Safety Note
Before starting any new exercise routine, especially if you have a history of heart conditions or are taking medication, please consult with a healthcare professional. These figures are estimates intended for general healthy adults.