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.

Age (years)

Resting Heart Rate (Optional) (bpm)

Calculation Method

Maximum Heart Rate

0 bpm

Your Heart Rate Zones

Zone 1 - Active Recovery

50-60% of HRmax

Very light activity, active recovery, warm-up

Benefits: Recovery, stress reduction, improved circulation

Zone 2 - Base Endurance

60-70% of HRmax

Light aerobic exercise, fat burning zone

Benefits: Fat burning, aerobic base building, endurance

Zone 3 - Aerobic

70-80% of HRmax

Moderate intensity, comfortable hard effort

Benefits: Cardiovascular fitness, aerobic power

Zone 4 - Threshold

80-90% of HRmax

Hard effort, lactate threshold training

Benefits: Lactate threshold, speed endurance

Zone 5 - VO2 Max

90-100% of HRmax

Maximum effort, neuromuscular power

Benefits: Maximum power, anaerobic capacity