Heart Rate Calculator
Calculate your target heart rate zones for optimal training. Determine your maximum heart rate and personalized training zones for cardio fitness.
Calculate Your Heart Rate Zones
Heart Rate Training
Training in specific heart rate zones helps optimize your workouts, improve cardiovascular fitness, and achieve your fitness goals more effectively while preventing overtraining.
Zone Training
Each heart rate zone targets different energy systems and provides specific training benefits, from fat burning to anaerobic power development and cardiovascular endurance.
Monitor Your Progress
Regular heart rate monitoring helps track your fitness improvements, prevent overtraining, and ensure you're working at the right intensity for your goals.
Complete Heart Rate Training Guide
Understanding Heart Rate Zones
Heart rate zones are percentage ranges of your maximum heart rate that target different energy systems and training adaptations. Our calculator uses both age-predicted and Karvonen methods for maximum accuracy.
- Zone 1 (50-60%): Active recovery and warm-up
- Zone 2 (60-70%): Fat burning and aerobic base
- Zone 3 (70-80%): Aerobic endurance and cardio fitness
- Zone 4 (80-90%): Lactate threshold and anaerobic
- Zone 5 (90-100%): Neuromuscular power and VO2 max
Maximum Heart Rate Calculation
Your maximum heart rate is the highest number of beats per minute your heart can achieve during maximum physical exertion. Our calculator uses the most accurate formulas adjusted for age and fitness level.
- Age-predicted formula: 220 - age
- Fitness level adjustments for accuracy
- Karvonen method using resting heart rate
- Individual variations considered
- Regular testing recommended for precision
Training Benefits by Heart Rate Zone
Each heart rate zone provides specific physiological benefits and training adaptations. Understanding these zones helps you train more effectively and achieve your fitness goals faster.
- Fat Burning: Zone 2 optimizes fat oxidation
- Endurance: Zone 3 improves aerobic capacity
- Performance: Zone 4 builds lactate threshold
- Power: Zone 5 develops anaerobic capacity
- Recovery: Zone 1 promotes active recovery