Calculators

Heart Rate Zone Calculator

Target training zones from your max HR.

Age (years)Resting heart rate (optional, bpm)Max HR formulaTested max HR (optional, overrides formula)

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estimated maximum heart rate

Zone 1 · Very light · 50–60%

Warm-up & recovery — improves overall health, aids recovery

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Zone 2 · Light · 60–70%

Fat-burning & endurance base — builds aerobic fitness

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Zone 3 · Moderate / aerobic · 70–80%

Aerobic power — improves cardiovascular efficiency

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Zone 4 · Hard / anaerobic · 80–90%

Anaerobic threshold — raises speed and lactate tolerance

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Zone 5 · Maximum · 90–100%

VO₂ max — peak effort, short intervals only

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This free target heart rate zone calculator estimates your maximum heart rate and the five training zones for cardio and endurance work. If you enter a resting heart rate it uses the Karvonen (heart rate reserve) method for more personalized zones; otherwise it works from a straight percentage of your max heart rate. These figures are general guides, not medical advice — check with a doctor before starting intense exercise.