Find your maximum heart rate and optimal cardio training zones based on age. Optimize fat burn, endurance, and heart health during exercise and track specific target zones.
| Zone | Intensity | BPM Range | % Max HR |
|---|
Target heart rate zones help you optimize the intensity of your cardiovascular workouts, whether your goal is fat burning, improving aerobic capacity, or anaerobic athletic training. Our free online Heart Rate Calculator estimates your maximum heart rate (MHR) and details your optimal heart rate ranges for different exercise intensities.
The calculator determines maximum heart rate using the standard formula: MHR = 220 - Age. It then calculates five training zones: Very Light (50-60%), Light (60-70%), Moderate (70-80%), Hard (80-90%), and Maximum (90-100% of MHR) to guide your training.
The most common formula is: Maximum Heart Rate = 220 - Age. For a more precise estimate, the Gellish formula (207 - 0.7 * Age) or the Tanaka formula (208.5 - 0.7 * Age) can be used. Our calculator utilizes the standard formula for simplicity.
The fat-burning zone is typically between 60% and 70% of your maximum heart rate. At this intensity, your body burns a higher percentage of calories from fat, though higher-intensity zones burn more total calories overall.
Resting heart rate (RHR) is the number of beats per minute when your body is completely at rest. For most adults, a normal RHR ranges from 60 to 100 beats per minute. Highly trained athletes often have resting heart rates below 50 bpm.
Target zones are used to monitor and adjust exercise intensity. For aerobic conditioning and endurance, training in the 70-80% zone is ideal. For short sprint workouts, training in the 80-90% zone improves anaerobic capacity.