Free Heart Rate Calculator

Heart rate training zones are intensity levels based on percentages of your maximum heart rate (MHR). Training in specific zones helps optimize workouts for different fitness goals, whether you're aiming to burn fat, improve cardiovascular endurance, or enhance athletic performance. Understanding these zones allows you to exercise at the right intensity for maximum effectiveness.

Why Heart Rate Training Matters

Training at the correct heart rate intensity ensures you're working efficiently toward your fitness goals. Exercising too intensely can lead to burnout and injury, while training too lightly may not provide sufficient stimulus for improvement. Heart rate zones provide a scientific approach to exercise intensity, helping you maximize the benefits of your workouts while minimizing the risk of overtraining.

The Five Heart Rate Zones

• Zone 1 (50-60% MHR): Recovery zone for very light activity and active recovery
• Zone 2 (60-70% MHR): Fat burning zone for aerobic base building
• Zone 3 (70-80% MHR): Aerobic zone for improving cardiovascular efficiency
• Zone 4 (80-90% MHR): Threshold zone for lactate tolerance and performance
• Zone 5 (90-100% MHR): Anaerobic zone for maximum effort and speed development

Using Our Free Heart Rate Calculator

Our online heart rate calculator estimates your maximum heart rate using the standard 220-minus-age formula and calculates your target zones based on percentages of MHR. For greater accuracy, you can input your resting heart rate to calculate your target training range using the Karvonen formula. This information helps you train at the optimal intensity for your fitness goals.