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Heart Rate Zones

Calculate your maximum heart rate and target cardio zones for fat burn and endurance.

Reviewed & Maintained by
Aadil Malik — Software Engineer
1 min read  ·  34 words

What is a Heart Rate Zones Calculator?

A target heart rate calculator calculates your Maximum Heart Rate (MHR) and custom cardiovascular zones to optimize fat burning, aerobic base building, and VO2 max performance.

Frequently Asked Questions

The traditional formula is: MHR = 220 - Age. The more accurate Tanaka formula is: MHR = 208 - (0.7 * Age).
Zone 1 (50-60% MHR): Active Recovery; Zone 2 (60-70% MHR): Fat Burn / Aerobic Base; Zone 3 (70-80% MHR): Aerobic Endurance; Zone 4 (80-90% MHR): Anaerobic Threshold; Zone 5 (90-100% MHR): VO2 Max Sprint.
Zone 2 training optimizes mitochondrial density, fat oxidation efficiency, and aerobic stamina without overtaxing the central nervous system.
RHR is your pulse when completely calm and rested (typically 60–100 bpm for average adults, and 40–60 bpm for endurance athletes).
Target HR = [(MHR - RHR) * % Intensity] + RHR. It provides personalized training zones by factoring in your baseline resting pulse.
HRV measures the variation in time between consecutive heartbeats and reflects autonomic nervous system balance and recovery.
Yes. Beta-blockers and blood pressure medications lower heart rates, requiring RPE (Rate of Perceived Exertion) rather than heart rate targets.
Slow down, walk, and take deep diaphragmatic breaths until your pulse returns to Zone 2 or 3.