Target Heart Rate Zones Calculator

Calculate your Maximum Heart Rate (MHR) and target heart rate zones for active recovery, fat burning, aerobic cardio, and anaerobic redline threshold speed. Supports standard Gellish, Tanaka, Gulati, and Karvonen (HRR) formulas.

User Parameters
yrs
1 yr120 yrs
Live Heart Rate Tester

Match your current heart rate (BPM) from a fitness tracker/pulse check to see your active training zone.

bpm
40 bpm250 bpm
Training Zone Analysis
Standard Method Zone 2: Fat Burn
186 bpm Max HR
Your tested heart rate (130 bpm) is in the Fat Burn zone. Ideal for steady cardiovascular endurance.
Training Zone Map
130 bpm
Training Zones Breakdown
Heart Rate Training Log
Session averages: - bpm -
Date & Time Parameters Max HR / Method Test HR Staging Action

Understanding Max Heart Rate & Training Zones

Target heart rate zones are ranges of heartbeats per minute (BPM) indicating cardiovascular effort levels. Exercising within specific zones triggers distinct metabolic responses—allowing you to burn fat efficiently, increase oxygen consumption capabilities (VO2 Max), or improve lactate thresholds.

The Core Five Cardio Zones

  • Zone 1: Warm Up & Recovery (50% – 60%) - Excellent for cardiovascular health conditioning, active tissue recovery, and warming up joints. Very light effort.
  • Zone 2: Endurance & Fat Burn (60% – 70%) - Maximizes lipid/fat metabolism. Standard zone for long, steady endurance runs, cycling, or brisk hikes. Conversational pace.
  • Zone 3: Aerobic Capacity & Fitness (70% – 80%) - Strengthens the heart muscle, increases glycogen capacity, and builds overall fitness stamina. Moderate breathing.
  • Zone 4: Anaerobic Threshold (80% – 90%) - Shifts the body from aerobic respiration to anaerobic metabolism. Enhances lactate clearance rates. Talking is difficult.
  • Zone 5: Peak Performance / VO2 Max (90% – 100%) - Maximal redline training. Increases top-end athletic speed and cellular recovery capabilities. Short bursts only.