Heart Rate Calculator - Target Heart Rate Zone Calculator
Calculate your target heart rate zones for different exercise intensities. Our calculator helps you determine optimal heart rate ranges for fat burning, cardio, and maximum effort training.
What are Heart Rate Zones?
Heart rate zones are ranges based on percentages of your maximum heart rate, used to guide exercise intensity and optimize training benefits.
Why Use Heart Rate Zones?
Training in specific heart rate zones helps target different physiological adaptations, from fat burning to improving cardiovascular fitness and anaerobic power.
How to Measure Heart Rate
You can measure heart rate manually by checking your pulse, using a fitness tracker, heart rate monitor, or our built-in camera-based measurement tool.
Training Tips
Spend most training time in Zones 1-3 for aerobic base building. Use Zones 4-5 sparingly for specific adaptations. Always warm up and cool down properly.
Accurate Formulas
Uses scientifically validated age-predicted and Karvonen formulas for precise heart rate zone calculation.
Five Training Zones
Complete breakdown of all five heart rate training zones with specific benefits and intensity guidelines.
Built-in HR Measurement
Measure your resting heart rate using your device camera for more accurate Karvonen formula calculations.
Personalized Zones
Get customized heart rate zones based on your age and resting heart rate for optimal training effectiveness.
Mobile Friendly
Responsive design works perfectly on all devices. Take your heart rate zones with you to the gym.
Privacy Focused
All calculations and measurements are performed locally. Your health data never leaves your device.
Why Monitor Heart Rate During Exercise?
Heart rate monitoring ensures you exercise at the right intensity for your goals, whether for fat loss, endurance building, or performance improvement.
Common Use Cases
- Weight loss and fat burning optimization
- Endurance training and aerobic base building
- Athletic performance and race preparation
- Cardiac rehabilitation and recovery training
- General fitness and cardiovascular health
- Training load monitoring and recovery assessment
Technical Features
Our heart rate calculator implements both age-predicted (220-age) and Karvonen (heart rate reserve) formulas. The tool includes camera-based heart rate measurement using photoplethysmography principles.
Heart Rate Training Tips
Measure resting heart rate upon waking for accuracy. Start training in lower zones and progress gradually. Stay hydrated and consider environmental factors that affect heart rate.