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Target heart rate
Calculator

Calculate your heart rate zones to train smarter, improve endurance, and reach your goals faster


NOT SURE WHERE TO START?

  • Zone 2 is ideal for longer cardio sessions
  • Zone 4-5 should be used sparingly for interval training
  • A mix of resistance training and Zone 2 cardio is sufficient for general health and fat loss

WHAT EACH ZONE MEANS

  • Zone 1 (50-60%) - Very light intensity. Great for warm-ups, cool-downs, and active recover
  • Zone 2 (60-70%) - Light to moderate intensity. Best for building endurance and burning fat
  • Zone 3 (70-80%) - Moderate to hard intensity. Improves aerobic fitness and overall performance
  • Zone 4 (80-90%) - Hard intensity. Improves lactate threshold and speed
  • Zone 5 (90-100%) - Maximum effort. Short bursts for peak performance and power

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