Heart Rate Zone Calculator
Calculate target heart rate zones for exercise
Heart Rate Zone Calculator
Calculate your target heart rate zones for different exercise intensities. Optimize your workouts for fat burning, endurance, or performance goals.
Your Heart Rate Training Zones
Recovery Zone
50-60%Active recovery, warm-up
Aerobic Base Zone
60-70%Fat burning, endurance building
Aerobic Zone
70-80%Cardiovascular fitness
Lactate Threshold
80-90%Performance improvement
Neuromuscular Power
90-100%Maximum effort, anaerobic
Training Zone Benefits
💙 Recovery Zone (50-60%)
Perfect for warm-ups, cool-downs, and active recovery days. Promotes blood flow and aids in recovery.
💚 Aerobic Base (60-70%)
Optimal for fat burning and building aerobic endurance. Can be sustained for long periods.
💛 Aerobic Zone (70-80%)
Improves cardiovascular fitness and aerobic capacity. Good for general fitness and endurance.
🧡 Lactate Threshold (80-90%)
Improves lactate threshold and performance. Challenging but sustainable for trained athletes.
❤️ Neuromuscular (90-100%)
Maximum effort training for power and speed. Short intervals only, requires adequate recovery.
Heart Rate Training Tips
📱 Monitor Your Heart Rate
Use a heart rate monitor, fitness tracker, or smartwatch for accurate readings. Manual pulse checks work but may be less precise during exercise.
🎯 Train in Different Zones
Vary your training across different zones for optimal fitness. 80% of training should be in lower zones, 20% in higher intensity zones.