Target Heart Rate Calculator
Calculate your target heart rate zones for effective exercise and cardiovascular training.
Calculate Your Target Zone
Enter your age and select your desired exercise intensity.
50% - 70%
LightModerateVigorous
Understanding Your Heart Rate Zones
Exercising within specific heart rate zones allows you to target different fitness goals, from fat burning to building endurance. This calculator helps you find those zones based on your age and desired workout intensity.
How It's Calculated
The simplest and most common method to estimate your maximum heart rate (MHR) is the Fox formula:
Formula: MHR = 220 - Age
Your target heart rate is then calculated as a percentage of your MHR. For example, a moderate-intensity zone might be 70-80% of your MHR.
Exercise Heart Rate Zones
| Zone | % of MHR | Primary Benefit |
|---|---|---|
| Zone 1: Very Light | 50-60% | Feels very easy, good for warm-ups and cool-downs. |
| Zone 2: Light | 60-70% | Comfortable and conversational pace. Excellent for building endurance. |
| Zone 3: Moderate | 70-80% | Slightly harder, breathing becomes heavier. Improves aerobic fitness. |
| Zone 4: Hard | 80-90% | Intense effort, difficult to speak. Increases maximum performance. |
| Zone 5: Maximum | 90-100% | Your absolute limit, sustainable for short bursts only. |