This Target Heart Rate Zone calculator helps you identify your optimal heart rate ranges for different exercise intensities. Knowing your heart rate zones allows you to exercise safely and efficiently, whether your goal is to burn fat, improve cardiovascular fitness, or increase endurance.
By simply entering your age (and optionally your resting heart rate), you’ll instantly get personalized recommendations for moderate and vigorous exercise intensity zones.
Exercising at the correct intensity helps you get the most out of your workouts. Exercising too lightly won’t maximize benefits, while exercising too intensely could lead to overtraining or injury.
This calculator quickly identifies your ideal exercise heart rate, empowering you to achieve your fitness goals effectively and safely.
Your Maximum Heart Rate (MHR) is approximately calculated as 220 minus your age. From this number, exercise intensity zones are defined as percentages of your MHR:
If you provide your resting heart rate, the calculator will use the Karvonen method, which offers a more personalized recommendation.
The classic 220 minus age formula is a reliable estimate widely used for general fitness guidance. The Karvonen formula (using resting heart rate) offers even more accurate, individualized zones. However, actual max heart rates vary slightly from person to person.
Always listen to your body and consult fitness professionals for personalized guidance.
This calculator is perfect for everyone from fitness beginners to seasoned athletes. Trainers, coaches, and fitness enthusiasts frequently use this tool to ensure workouts are targeted, effective, and safe.
Regularly tracking your heart rate helps maximize workout benefits, manage intensity levels, and maintain long-term health and fitness.
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