Heart Rate Zone
Fitness & ExerciseHeart Rate Zone helps you Plan training, recovery, and performance targets from simple fitness inputs.
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Heart Rate Zone Calculator
Train smarter with personalized heart rate zones
Your Training Zones
Training Goals Guide
Weight Loss
Zone 2-3Longer sessions in fat burn zone
Build Endurance
Zone 3Steady-state cardio training
Increase Speed
Zone 4-5Interval & threshold training
Active Recovery
Zone 1Light movement on rest days
Heart Rate Training Tips
Calculation Method
Uses your heart rate reserve for personalized zones
Target HR = ((Max HR - Resting HR) × %) + Resting HR
Quick estimate using maximum heart rate
Target HR = Max HR × % Intensity
We use the Tanaka formula (208 - 0.7 × age) for more accurate max HR estimation.
Heart rate zones are estimates. Stop exercising if you feel dizzy, chest pain, or extreme shortness of breath. Consult a doctor before starting a new exercise program.
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About the Heart Rate Zone
This tool turns common health inputs into a clear, educational result you can use to understand your current patterns and prepare better questions for a qualified healthcare professional.
Results are informational and are not a diagnosis, prescription, or substitute for medical care.