What Are Heart Rate Zones?

Heart rate zones are ranges based on a percentage of your maximum heart rate (MHR). Training within these specific zones allows you to target different fitness goals more effectively. By monitoring your heart rate during exercise, you can ensure you are working at the right intensity for your objective, whether it is to build endurance, burn fat, or improve your peak performance.

How to Use This Calculator

Simply enter your age into the field above. The calculator uses the most common formula (220 minus your age) to estimate your maximum heart rate. It then calculates your target beats per minute (bpm) for three key training zones. The results update automatically as you type.

Understanding the Training Zones

Each zone provides different benefits, and a well-rounded fitness plan will likely include workouts in multiple zones.

• Fat Burning Zone (60% to 70% of MHR): This is a lower-intensity zone where your body primarily uses fat as its fuel source. Workouts in this zone are great for improving general health, recovery, and building a solid endurance base. Activities might include brisk walking or light jogging.
• Cardio Zone (70% to 80% of MHR): This is the sweet spot for improving your cardiovascular fitness and heart health. Training here helps your body become more efficient at circulating blood and oxygen. Activities often include running, cycling, or swimming at a steady pace.
• Peak Zone (80% to 90% of MHR): This is a high-intensity zone that can only be sustained for short periods. Workouts in this zone, like sprinting or high-intensity interval training (HIIT), are very effective for improving performance, speed, and your VO2 max (the maximum amount of oxygen your body can use during exercise).

A Note on Formulas

The "220 - age" formula for estimating maximum heart rate is a widely used and convenient starting point. However, it is an estimate. Individual maximum heart rates can vary significantly based on genetics, fitness level, and other factors. For the most accurate measurement, a clinical stress test would be required. For most people, this formula provides a safe and effective guideline for planning their exercise intensity.

Disclaimer: The information provided by this calculator is for educational purposes only and is not intended as medical advice. Consult with a qualified healthcare professional before beginning any new exercise program.