Target Heart Rate Zones – What are they?
When you exercise, your heart rate (pulse) increases. Heart rate zones are ranges of heart rates that correspond to different exercise intensity levels, typically defined as percentages of your maximum heart rate. For example, exercising at 50-70% of your max heart rate is a moderate intensity zone, and 70-85% is a vigorous zone​. Training within your target zone helps you get the most benefit from your workout – whether you aim to burn fat, improve endurance, or boost cardiovascular fitness.

Heart Rate Zone Calculator

Enter your details to find your target heart rate zones:


How to calculate maximum heart rate:
The simplest formula is 220 minus your age​. For instance, if you are 30 years old, your estimated max heart rate is 220 – 30 = 190 beats per minute (bpm). This is an approximation; your actual max can vary a bit, but it’s a useful guideline.

Using the Heart Rate Zone Calculator:

  1. Enter your age – We’ll use it to estimate your max heart rate.
  2. (Optional) Resting Heart Rate – If you know your resting heart rate (pulse when you’re calm, typically 60-100 bpm for adults​), entering it allows calculation of heart rate zones using the Karvonen formula (which tailors zones based on fitness level). If you don’t know it, no worries – the basic method will still work.
  3. Choose your desired intensity – Select the percentage of max heart rate for your training. Common zones: Light (50-60%), Moderate (60-70%), Hard (70-80%), Very Hard (80-90%).
  4. Click “Calculate” to see your target heart rate range for that intensity.

Example: A 40-year-old with a resting heart rate of 70 bpm wants to do moderate cardio. Max HR ≈ 180 bpm (220-40). Moderate intensity (50-70%) target zone ≈ 90–126 bpm (using basic formula). If using resting HR for Karvonen: the range might adjust slightly (accounting for fitness level). The calculator will show both methods.

Why train in zones?

  • Weight Loss/Fat Burn: Typically ~60-70% of max HR is the “fat-burning zone,” ideal for longer, steady workouts.
  • Cardio Fitness: Pushing into 70-85% of max HR strengthens your heart and lungs – great for improving endurance​
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  • Warm-up/Cool-down or Active Recovery: 50-60% of max HR is a gentle zone to safely warm up or recover.
  • Max Performance: 85-100% (very intense) is usually only for short bursts or interval training for advanced athletes.

Safety note: Always listen to your body. These numbers are guidelines. It’s normal if your heart rate is a bit higher or lower at a given effort – everyone’s physiology is different. If you’re new to exercise or have health issues, consult a doctor to find a safe target heart rate. Use a fitness tracker or pulse check to monitor your heart rate during workouts. Stay hydrated and enjoy your exercise!

This Heart Rate Zone Calculator helps you exercise smarter. By knowing your target zone, you can ensure you’re working hard enough to meet your goals, but not overdoing it. Keep track of your heart rate and watch your fitness improve over time!