Heart Rate Zone Calculator
Calculate your maximum heart rate and personalized training zones by age. Optimize workouts with science-backed heart rate targets.
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Light activity and recovery. Ideal for warm-ups and cool-downs.
Low-intensity aerobic training. Great for weight loss and endurance building.
Moderate to high intensity. Improves cardiovascular fitness and aerobic capacity.
High-intensity interval training. Boosts speed, power, and anaerobic threshold.
Maximum effort sprints. Only sustainable for short bursts. Use with caution.
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Understanding Heart Rate Zones
Heart rate zones are percentage ranges of your maximum heart rate that correspond to different training intensities. Training in specific zones helps you target different fitness goals — from fat loss and endurance to speed and power. The most common model uses five zones based on the Karvonen method and the standard "220 minus age" max heart rate estimate.
Endurance Benefits
Lower zones (Resting and Fat Burn) build aerobic base, improve mitochondrial density, and teach your body to use fat as fuel efficiently.
Performance Gains
Higher zones (Cardio, Peak, and Maximum) increase VO₂ max, lactate threshold, and neuromuscular power for competitive performance.