Heart Rate Calculator - Free Online Target Heart Rate Zones Calculator

Heart Rate Zone Calculator

Calculate your maximum heart rate and training zones

years
bpm

How to Use the Heart Rate Calculator

  1. Enter your age
  2. Input your resting heart rate (optional)
  3. Click "Calculate" to see your heart rate zones
  4. Use the zones to plan your workout intensity

Understanding Heart Rate Training Zones

Zone 1: Very Light (50-60%)

Warm up and recovery. Improves overall health and helps with recovery.

Zone 2: Light (60-70%)

Improves basic endurance and fat burning. Good for long workouts.

Zone 3: Moderate (70-80%)

Improves aerobic fitness. Increases the body's ability to transport oxygen.

Zone 4: Hard (80-90%)

Improves anaerobic fitness and speed. Increases lactate threshold.

Zone 5: Maximum (90-100%)

Increases maximum performance capacity. Only for short intervals.