Target Heart Rate Zones

Train smarter with personalized heart rate zones

Maximum Heart Rate

187bpm

Zone 1 - Recovery

Very light effort, warm-up and recovery

94-112

50-60%

Zone 2 - Fat Burn

Light effort, builds endurance and burns fat

112-131

60-70%

Zone 3 - Aerobic

Moderate effort, improves cardiovascular fitness

131-150

70-80%

Zone 4 - Anaerobic

Hard effort, increases speed and power

150-168

80-90%

Zone 5 - Maximum

Maximum effort, short bursts only

168-187

90-100%

Age

years

15 years100 years

Use Resting Heart Rate

Enable for more personalized zones (Karvonen method)

Heart rate zones are calculated using the Tanaka formula (208 - 0.7 x age), which is generally more accurate than 220 - age. When resting heart rate is provided, the Karvonen method gives more personalized targets. These zones are general training guidelines, not medical advice.

How to Use Your Heart Rate Zones

This calculator uses the Tanaka formula to estimate max heart rate, then builds 5 training zones. If you provide resting heart rate, it switches to the Karvonen method for more personalized values.

Zone 1 and Zone 2 are commonly used for easy aerobic work and recovery sessions. Zone 3 and Zone 4 are useful for tempo work and threshold training. Zone 5 is reserved for short high-intensity intervals.

Use these values as practical guidance and adjust based on your perceived effort, workout type, and recovery. If you have a cardiovascular condition or concerns, consult a healthcare professional before intense training.