Calculate your target heart rate zones for optimal exercise intensity.
Heart rate zones help you train at the right intensity. Here are the formulas:
Heart rate formulas:
Key insight: Training in different zones targets different fitness goals - fat loss, endurance, or performance.
Result = Validated health or fitness equation applied to the measurements and options entered. Review the methodology and limitations before interpreting the estimate.The result is based on the entered workload, time, distance, repetitions, body weight or heart-rate assumptions. Device accuracy, terrain, temperature, technique, fitness level and recovery can cause real performance to differ.
Heart Rate Calculator converts exercise, time, distance, heart-rate or load inputs into a training estimate. Calculate your target heart rate zones for optimal exercise intensity. It can help plan sessions and compare efforts when the same method is used consistently.
It is an estimate generated from the values entered on this page and the calculation method shown in the formula and methodology sections.
The calculator validates the entered values, applies the protected formula shown on the page and then rounds only the displayed result where appropriate.
Use current source values, confirm units and time periods, include every requested cost or measurement, and avoid rounding inputs before the final calculation.
Different calculators may use different assumptions, time periods, rounding rules, reference standards or included costs. Compare the inputs and limitations before comparing answers.
No. It is an educational estimate and cannot account for every medical history, medication, measurement issue or individual biological factor.
Recalculate whenever a material input changes, such as a rate, price, balance, measurement, time period, fee, contribution or project dimension.
Calculate using a recent, representative effort rather than a personal best from a different condition. Recalculate when distance, duration, load or body weight changes materially.