Target Heart Rate Calculator
Calculate your optimal heart rate zones for different types of exercise and training intensity levels.
Understanding Heart Rate Training Zones
Zone 1: Active Recovery (50-60%)
Light activity for warm-up, cool-down, and recovery days. Improves overall health and aids recovery.
Zone 2: Base/Aerobic (60-70%)
Comfortable aerobic exercise. Builds aerobic base, burns fat, improves cardiovascular health.
Zone 3: Aerobic (70-80%)
Moderate to moderately hard exercise. Improves aerobic capacity and endurance.
Zone 4: Threshold (80-90%)
Hard exercise at lactate threshold. Improves performance and lactate tolerance.
Zone 5: Anaerobic (90-100%)
Very hard exercise for short periods. Improves power, speed, and anaerobic capacity.
How to Use This Calculator
-
Enter your age (required)
-
Optionally enter your resting heart rate for more accurate results
-
View your personalized heart rate training zones
-
Use these zones to guide your workout intensity
Tips for Measuring Resting Heart Rate
-
Measure first thing in the morning before getting out of bed
-
Count your pulse for 60 seconds or count for 15 seconds and multiply by 4
-
Take measurements over several days and use the average
-
Normal resting heart rate is typically 60-100 bpm for adults