Target Heart Rate Zone Calculator
Find your optimal pulse zones for fat-burning, cardio, and maximum performance
Why Target Heart Rate Matters
Your target heart rate zones show the ideal pulse range for different training goals. Fat-burning (60-70% max HR), cardio (70-80%), aerobic (80-90%), and anaerobic (90-100%) zones optimize calorie burn, endurance, and performance based on your age and fitness level.
How to Use
- Enter your age and resting heart rate (optional for precision).
- Select fitness level for personalized adjustments.
- Get all 5 training zones with color-coded recommendations.
FAQs
- How accurate is age-predicted max HR?
- 220-age is ~85% accurate. Karvonen with resting HR is 95%+ accurate for trained individuals.
- Should I use max HR or heart rate reserve?
- Heart rate reserve (Karvonen) is more accurate as it accounts for resting HR. Use if you know your resting pulse.
- Can fitness level change my zones?
- Yes – athletes have lower max HR but higher stroke volume. Zones shift 5-15 bpm based on training status.
- When to stop exercising?
- Stop if dizzy, chest pain, or irregular heartbeat. Stay below 85% max HR if new to exercise.
- Do medications affect heart rate?
- Yes – beta blockers lower HR 10-30 bpm, caffeine raises 5-10 bpm. Consult doctor if on heart meds.
