Target Heart Rate Calculator

❤️ Target Heart Rate Calculator

Find your optimal heart rate zones for effective training

Please enter a valid age between 10 and 100
Please enter a valid resting heart rate between 40 and 120

Maximum Heart Rate

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Your Heart Rate Training Zones

Zone 1 - Active Recovery -- bpm
50-60% of max HR. Light activity, warm-up, cool-down, and recovery.
Zone 2 - Base Endurance -- bpm
60-70% of max HR. Aerobic base building, fat burning, easy conversational pace.
Zone 3 - Aerobic -- bpm
70-80% of max HR. Moderate intensity, improves aerobic capacity.
Zone 4 - Lactate Threshold -- bpm
80-90% of max HR. Hard intensity, improves lactate threshold and performance.
Zone 5 - Neuromuscular Power -- bpm
90-100% of max HR. Maximum intensity, develops speed and power.

💡 Training Tips

Beginners: Focus on Zones 1-2 for building base fitness.
Intermediate: Include Zone 3 workouts 2-3 times per week.
Advanced: Incorporate Zone 4-5 training for performance gains.

Note: These are estimates. Consult with a healthcare provider before starting any exercise program.