Heart Rate Calculator

Calculate your target heart rate zones for optimal fitness training and cardiovascular health. Determine maximum heart rate, fat burn zone, cardio zone, and peak performance zones.

Calculate Your Heart Rate Zones

Age Enter your age in years

Resting Heart Rate (optional) Measure when at rest (60-100 bpm normal)

Gender

Fitness Level

Primary Training Goal

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Your Heart Rate Zone Results

Maximum Heart Rate0 bpm

Resting Heart Rate

0 bpm

Heart Rate Reserve

0 bpm

Recommended Zone

Zone 2

Zone 1 - Recovery

0-0 bpm

Active recovery and warm-up

Zone 2 - Fat Burn

0-0 bpm

Aerobic base building and fat burning

Zone 3 - Aerobic

0-0 bpm

Steady state cardio and endurance

Zone 4 - Threshold

0-0 bpm

Lactate threshold and tempo training

Zone 5 - Peak

0-0 bpm

Maximum effort and VO2 max

Heart Rate Zones Visualization

Smart Training Strategies

Professional training tips for optimal cardiovascular fitness

80/20 Training Rule

Spend 80% of training time in Zones 1-2 (easy pace) and 20% in Zones 4-5 (hard efforts) for optimal adaptation.

Calculate to see your zones

Fat Burning Zone

Zone 2 maximizes fat oxidation while building aerobic capacity. This should be your primary training zone for weight loss.

Calculate to see your zone

Progressive Training

Start with Zone 2 training for 4-6 weeks before adding higher intensity zones. Build your aerobic base first.

Calculate to see recommendations

Heart Rate Monitoring

Use a chest strap or quality wrist monitor for accuracy. Check resting HR weekly to track fitness improvements.

Calculate to see targets

Heart Rate Zone Training Guide

Zone 1 (50-60% HRmax) - Active Recovery

Very light activity, conversation easy
Used for warm-up, cool-down, and recovery days
Promotes blood flow and aids recovery
Duration: 20-60 minutes

Zone 2 (60-70% HRmax) - Aerobic Base

Comfortable pace, can hold conversation
Primary fat burning zone
Builds aerobic capacity and endurance
Duration: 30-120+ minutes

Zone 3 (70-80% HRmax) - Aerobic Development

Moderately hard, conversation becomes difficult
Improves aerobic power and efficiency
Moderate intensity steady state
Duration: 20-60 minutes

Zone 4 (80-90% HRmax) - Lactate Threshold

Hard effort, speaking in short phrases only
Improves lactate clearance ability
Tempo runs and threshold training
Duration: 8-40 minutes (intervals)

Zone 5 (90-100% HRmax) - Neuromuscular Power

Very hard to maximum effort
Improves VO2 max and power
Short intervals with full recovery
Duration: 30 seconds - 8 minutes (intervals)

Sample Training Plans by Goal

Fat Loss Focus

Weekly Plan:
• 4-5 Zone 2 sessions (45-60 min)
• 1 Zone 3 session (30-45 min)
• 1 Zone 4 session (20-30 min intervals)
• 2 rest/recovery days

Endurance Building

Weekly Plan:
• 3-4 Zone 2 sessions (60-90 min)
• 2 Zone 3 sessions (45-60 min)
• 1 Zone 4 session (intervals)
• 1 long Zone 2 session (90+ min)

Performance Training

Weekly Plan:
• 3 Zone 2 sessions (45-75 min)
• 2 Zone 4 sessions (intervals)
• 1 Zone 5 session (short intervals)
• 1 recovery day

Beginner Program

Weekly Plan:
• 3 Zone 1-2 sessions (20-40 min)
• 1 Zone 2-3 session (20-30 min)
• 3-4 rest/recovery days
• Focus on consistency

Heart Rate Monitoring Best Practices

Equipment & Accuracy

Chest strap monitors are most accurate
Wrist monitors can be less reliable during intense exercise
Ensure proper fit and skin contact
Replace batteries regularly
Clean sensors after each use

Daily Monitoring

Check resting HR every morning
Note unusual elevations (overtraining/illness)
Track HR variability if available
Record how you feel vs. HR data
Adjust training based on trends

Warning Signs to Watch For:

Overtraining Indicators:
• Elevated resting heart rate
• Difficulty reaching target zones
• Slow HR recovery after exercise
• Unusual fatigue or irritability

When to Consult a Doctor:
• Chest pain or pressure
• Irregular heart rhythm
• Dizziness or fainting
• Sudden changes in exercise capacity

Enter your information above to calculate your personalized heart rate zones and training recommendations.

Personalized Training Recommendations

Based on your age, fitness level, and goals, here are your optimal training zones and recommendations.

Weekly Structure

Recommended training distribution for your fitness level.

Zone 2 Sessions: 0

Higher Intensity: 0

Session Duration

Optimal workout lengths for your current fitness level.

Zone 2 Duration: 0 min

Interval Duration: 0 min

Progression Plan

How to advance your training over the next 8 weeks.

Weekly Increase: 0%

Focus Area: Aerobic Base

Performance Goals

Expected improvements with consistent training.

4-Week Goal: Improved endurance

8-Week Goal: Higher zones

Understanding Heart Rate Training

Heart Rate Basics

Maximum HR: Highest safe heart rate (220 - age)
Resting HR: Heart rate at complete rest
HR Reserve: Difference between max and resting
Target Zones: Optimal ranges for specific adaptations

Training Benefits

Zone 2: Fat burning and aerobic base
Zone 3: Aerobic power and efficiency
Zone 4: Lactate threshold improvement
Zone 5: VO2 max and peak power

Training Principles

80% of training should be in Zones 1-2
20% can be in higher intensity zones
Build aerobic base before adding intensity
Monitor and adjust based on progress

Heart Rate Training Guidelines

Getting Started

Start with mostly Zone 2 training
Build consistency before intensity
Monitor how you feel vs. numbers
Allow for adequate recovery
Progress gradually over time

Advanced Training

Periodize training intensity
Use heart rate variability data
Combine with power/pace metrics
Adjust zones based on fitness testing
Monitor for overtraining signs

Calculate Your Heart Rate Zones

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Calorie Calculator

BMI Calculator

Workout Calculator

Body Fat Calculator

Personalized Training Plan

Personalized Training Recommendations

Weekly Structure

Session Duration

Progression Plan

Performance Goals

Understanding Heart Rate Training

Heart Rate Basics

Training Benefits

Training Principles

Heart Rate Training Guidelines

Getting Started

Advanced Training