Target Heart Rate Calculator

Calculate your optimal heart rate zones for exercise training and fitness goals

Heart Rate Calculator

Leave blank to use average for your age

Heart Rate Zone Benefits

Zone 1: Recovery (50-60%)
Active recovery, warm-up and cool-down
Zone 2: Fat Burning (60-70%)
Weight loss, builds aerobic base
Zone 3: Aerobic (70-80%)
Cardiovascular fitness improvement
Zone 4: Threshold (80-90%)
Lactate threshold, anaerobic capacity
Zone 5: Peak (90-100%)
Maximum effort, short intervals

Understanding Heart Rate Training Zones

The Science Behind Heart Rate Zones

Heart rate training zones are based on percentages of your maximum heart rate and correspond to different energy systems and physiological adaptations. Training in specific zones provides targeted benefits:

Zone 1-2: Aerobic Base Building

These zones develop your aerobic energy system, improve fat oxidation, and build cardiovascular efficiency. The majority of your training (80%) should occur in these zones.

Zone 3: Aerobic Threshold

This zone improves your aerobic power and is sustainable for longer durations. It's ideal for tempo runs, steady-state cycling, and endurance training.

Zone 4-5: Anaerobic Power

These high-intensity zones develop anaerobic capacity, lactate tolerance, and neuromuscular power. Use sparingly (20% of total training) with adequate recovery.

Practical Training Applications

Weekly Training Distribution

  • 80% - Zones 1-2 (Easy/Moderate)
  • 15% - Zone 3 (Moderate-Hard)
  • 5% - Zones 4-5 (Hard/Very Hard)

Monitoring Methods

  • Chest strap heart rate monitor (most accurate)
  • Wrist-based fitness trackers
  • Manual pulse check (15 sec × 4)
  • Rate of Perceived Exertion (RPE)
  • Talk test for zone verification
Important: Individual heart rate responses vary. Factors like medications, caffeine, stress, and health conditions can affect readings. Always listen to your body.

Real-Life Heart Rate Training Examples

Case Study 1: Sarah, 35-year-old Beginner Runner

Goal: Weight loss and general fitness

Max HR: 185 bpm (226-35 for women)

Resting HR: 72 bpm

Training Plan:

  • 3-4 days/week in Zone 2 (111-129 bpm) for 30-45 minutes
  • 1 day/week Zone 3 intervals (129-148 bpm)
  • Focus on building aerobic base before intensity

Result: Lost 15 pounds in 6 months, completed first 5K

Case Study 2: Mike, 42-year-old Cyclist

Goal: Improve cycling performance for century rides

Max HR: 178 bpm (220-42)

Resting HR: 58 bpm (trained athlete)

Training Plan:

  • Base rides in Zone 2 (130-142 bpm) - 80% of training
  • Tempo rides in Zone 3 (142-154 bpm) - 15% of training
  • Threshold intervals in Zone 4 (154-166 bpm) - 5% of training

Result: Improved FTP by 20 watts, completed century in under 5 hours

Case Study 3: Lisa, 28-year-old Marathon Trainer

Goal: Break 3:30 marathon time

Max HR: 192 bpm (tested in lab)

Resting HR: 48 bpm (elite fitness)

Training Plan:

  • Easy runs in Zone 1-2 (106-144 bpm) - 85% of miles
  • Tempo runs in Zone 3 (144-154 bpm) - 10% of miles
  • VO2 max intervals in Zone 5 (173-192 bpm) - 5% of miles

Result: Achieved 3:28 marathon, qualified for Boston

Case Study 4: Robert, 55-year-old Cardiac Rehab

Goal: Safe return to exercise post-cardiac event

Max HR: 140 bpm (prescribed by cardiologist)

Resting HR: 65 bpm

Training Plan:

  • Supervised exercise in Zone 1 (84-98 bpm) only
  • Gradual progression under medical supervision
  • RPE scale used alongside heart rate monitoring

Result: Improved exercise capacity by 40%, returned to recreational activities

Related Health & Fitness Tools

BMI Calculator

Calculate body mass index

Calorie Calculator

Daily calorie requirements

Body Fat Calculator

Estimate body fat percentage

Frequently Asked Questions

Target heart rate is the optimal heart rate range for your age and fitness level during exercise. It ensures you're training at the right intensity to achieve specific fitness goals safely and effectively. Training in different heart rate zones provides different physiological benefits, from fat burning to cardiovascular improvement to athletic performance enhancement.

The most common formula is 220 minus your age for men, or 226 minus your age for women. However, more accurate methods include the Karvonen formula using heart rate reserve (HRR = Max HR - Resting HR), or sport-specific testing. Individual variation can be ±10-15 bpm, so lab testing provides the most precise measurement.

Zone 1 (50-60%): Active recovery and warm-up. Zone 2 (60-70%): Fat burning and aerobic base building. Zone 3 (70-80%): Aerobic fitness and endurance. Zone 4 (80-90%): Lactate threshold and anaerobic capacity. Zone 5 (90-100%): Neuromuscular power and VO2 max. Each zone targets specific energy systems and adaptations.

Use a chest strap heart rate monitor for highest accuracy, fitness trackers or smartwatches for convenience, or manually check your pulse at the wrist or neck for 15 seconds and multiply by 4. Chest straps provide real-time ECG-accurate readings, while wrist-based monitors may lag during high-intensity intervals.

The fat burning zone (60-70% max HR) is where your body burns the highest percentage of calories from fat. However, higher intensity exercise burns more total calories and continues burning calories post-exercise (EPOC effect). For weight loss, combine both moderate steady-state cardio in the fat burning zone with higher intensity interval training.

Resting heart rate is crucial for the Karvonen formula, which calculates heart rate reserve (Max HR - Resting HR). A lower resting heart rate (indicating better fitness) means larger heart rate reserve and more refined training zones. Athletes often have resting heart rates of 40-60 bpm, while untrained individuals typically range from 60-80 bpm.

Lactate threshold (typically 80-90% max HR) is the exercise intensity where lactate production exceeds clearance, causing muscle fatigue. Training at or near this threshold improves your body's ability to clear lactate and sustain higher intensities longer. It's critical for endurance performance in running, cycling, and swimming.

Follow the 80/20 rule: 80% of training time in Zones 1-2 (easy to moderate intensity) and 20% in Zones 3-5 (moderate-hard to very hard). This polarized training approach builds aerobic base while allowing adequate recovery. Elite endurance athletes often use 85/15 or 90/10 distributions.

Yes, beta-blockers, calcium channel blockers, and other cardiovascular medications can lower heart rate response to exercise. Conditions like diabetes, thyroid disorders, and arrhythmias also affect heart rate. Always consult your healthcare provider before starting heart rate-based training if you have medical conditions or take medications.

Rate of Perceived Exertion (RPE) on a 1-10 scale correlates with heart rate zones: RPE 3-4 = Zone 1-2, RPE 5-6 = Zone 3, RPE 7-8 = Zone 4, RPE 9-10 = Zone 5. The talk test: Zone 1-2 = comfortable conversation, Zone 3 = short phrases, Zone 4+ = single words only. These methods help when heart rate monitors aren't available or reliable.