Target Heart Rate Calculator

Calculate your optimal heart rate zones for effective exercise

Calculate Your Heart Rate Zones

Age

years

Resting Heart Rate (optional)

bpm

Fitness Level

Beginner (just starting)

Intermediate (regular exercise)

Advanced (athlete level)

Exercise Goal

Your Heart Rate Zones

Light Moderate Hard

Minimum

Maximum

Enter your age to calculate your target heart rate zones

Fat Burning

50-70% of max HR: Ideal for weight loss and endurance

Cardio Training

70-85% of max HR: Improves cardiovascular fitness

Heart Rate Zone Guide

Zone	Intensity	% of Max HR	Benefits
Light	50-60%	Very Light	Recovery, warm-up, cool-down
Fat Burn	60-70%	Light	Weight management, endurance
Aerobic	70-80%	Moderate	Cardiovascular fitness
Anaerobic	80-90%	Hard	Performance, speed training
Maximum	90-100%	Maximum	Athlete training, short bursts

Understanding Heart Rate Zones

Target heart rate zones help you exercise at the right intensity to achieve your fitness goals. Training in the correct zone maximizes benefits while minimizing risks.

Key benefits of training in proper zones:

Optimizes calorie burn and fat loss
Improves cardiovascular health and endurance
Prevents overtraining and injury
Helps track fitness progress over time
Customizes workouts to your fitness level