Calculate your target heart rate zones for optimal exercise intensity. Get personalized heart rate targets for different training goals and fitness levels.
Heart rate training is a scientifically-based approach to exercise that uses your heart rate to guide workout intensity. By training in specific heart rate zones, you can optimize your workouts for different fitness goals.
Very light intensity for active recovery, warm-up, and cool-down.
Light to moderate intensity for building aerobic fitness and fat burning.
Moderate intensity for improving aerobic capacity and endurance.
High intensity for improving lactate threshold and race pace.
Maximum intensity for improving speed and power.
There are several methods to calculate heart rate zones:
Several factors can influence your heart rate during exercise:
For weight loss, Zone 2 (60-70% of max HR) is often recommended because it's the "fat-burning zone" where your body uses fat as the primary fuel source. However, higher intensity zones burn more total calories, so a combination of zones is usually most effective.
The 220-age formula is a rough estimate and can be off by 10-20 beats per minute. It's more accurate for sedentary individuals but less accurate for trained athletes. For better accuracy, consider using heart rate reserve calculations or field testing.
No, variety is key for optimal fitness. Most training programs include 80% of time in lower zones (1-3) for aerobic base building and 20% in higher zones (4-5) for intensity. This approach maximizes both endurance and performance gains.
Measure your resting heart rate first thing in the morning, before getting out of bed. Count your pulse for 60 seconds or count for 15 seconds and multiply by 4. Do this for several days and take the average for the most accurate reading.
If you can't reach your target zone, you may need to increase intensity or check if your maximum heart rate calculation is accurate. Some medications or health conditions can affect heart rate response. Consult a healthcare provider if concerned.
A balanced approach typically includes: 70-80% of training in Zones 1-2 (aerobic base), 10-15% in Zone 3 (tempo), and 10-15% in Zones 4-5 (high intensity). This distribution optimizes both endurance and performance while minimizing injury risk.