Calculate your training heart rate zones. Determine exercise intensity based on your maximum heart rate.
Important information about training zones and exercise intensity
Heart rate zones are a scientific approach used to optimize your exercise intensity. They are divided into 5 different zones based on specific percentages of your maximum heart rate (MaxHR), and each zone provides different physiological benefits. Maximum heart rate is typically calculated using the '220 - age' formula. Zone 1 (50-60% MaxHR) is ideal for warm-up and recovery. Zone 2 (60-70%) is where fat burning is most efficient and suitable for long-duration exercise. Zone 3 (70-80%) improves aerobic capacity and endurance. Zone 4 (80-90%) is used for anaerobic threshold training and enhances performance. Zone 5 (90-100%) is for short interval training requiring maximum effort. The Karvonen formula provides more personalized target heart rates by factoring in your resting heart rate: Target HR = ((MaxHR - RestingHR) × %Intensity) + RestingHR. This method is especially accurate for fit athletes. Training in your target heart rate zone makes it easier to achieve your goals. You can track in real-time using a smart watch or chest strap heart rate monitor. If you have heart conditions, always consult your doctor first.
About heart rate zones
Maximum heart rate (MaxHR) is the highest number of beats per minute your heart can reach. It's typically estimated using '220 - age'. For example, a 30-year-old has an estimated MaxHR of 190 bpm.
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