Target Heart Rate Calculator
Calculate your optimal heart rate zones for different training intensities
Understanding Heart Rate Zones
Zone 1 (50-60%): Recovery
Perfect for warm-up and recovery. Enhances basic endurance and fat metabolism.
Zone 2 (60-70%): Fat Burn
Improves basic endurance. Optimal zone for fat burning and weight management.
Zone 3 (70-80%): Aerobic
Develops cardiovascular fitness. Ideal for improving endurance and efficiency.
Zone 4 (80-90%): Anaerobic
Increases maximum performance capacity. Improves speed endurance.
Zone 5 (90-100%): Maximum
Develops maximum performance and speed. Use sparingly for short intervals.