Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities. This calculator helps you optimize your workouts based on your fitness goals and current fitness level.
Understanding Target Heart Rate
Our Target Heart Rate Calculator helps you determine the optimal heart rate range for your workouts based on your age, fitness goals, and current fitness level. Understanding your target heart rate zones is essential for maximizing the benefits of your exercise routine and achieving your fitness goals safely and effectively.
Heart Rate Zones
Resting Heart Rate
The number of heartbeats per minute when you're at complete rest, typically between 60-100 beats per minute for adults.
Maximum Heart Rate
The highest heart rate you can achieve during maximum effort, typically calculated as 220 minus your age.
Fat Burning Zone
Typically 60-70% of your maximum heart rate, where your body primarily uses fat as fuel.
Aerobic Zone
Typically 70-80% of your maximum heart rate, improving cardiovascular fitness and endurance.
Anaerobic Zone
Typically 80-90% of your maximum heart rate, improving speed and power but primarily using carbohydrates for fuel.
Peak Zone
Typically 90-100% of your maximum heart rate, used for short bursts of maximum effort and improving speed.
How to Use This Calculator
- Enter your age
- Input your resting heart rate (if known)
- Select your fitness level
- Choose your fitness goals
- View your personalized heart rate zones
Benefits of Heart Rate Training
- Optimize workout intensity for specific goals
- Prevent overtraining and reduce injury risk
- Track fitness progress over time
- Maximize fat burning and calorie expenditure
- Improve cardiovascular fitness and endurance
Important Note:
This calculator provides general guidelines based on age and fitness level. Individual heart rate responses may vary. Always consult with a healthcare provider before starting a new exercise program, especially if you have any medical conditions.