Heart Rate Zone Calculator

Heart rate zones show how hard your body is working during exercise. Each zone targets different benefits, from improving cardiovascular health to burning fat and increasing stamina.

By understanding your heart rate response, you can design workouts that match your body’s performance level. Match your target heart rate zone with your running pace

• Avoid overtraining
• Improve endurance gradually
• Stay within safe limits during workouts
• Reach specific fitness goals faster

By understanding your heart rate response, you can design workouts that match your body’s performance level. Match your target heart rate zone with your

The calculator uses your age and resting heart rate to find your maximum heart rate and target heart rate zones. You’ll simply:

• Enter your age
• Input your resting heart rate
• Click Calculate

In seconds, the calculator displays five distinct cardio zones, each showing the percentage of your maximum heart rate that you should maintain for different training intensities.

Training with precision helps you get results faster. The Heart Rate Zone Calculator takes the guesswork out of exercise by telling you exactly how hard to push and when to recover. It's especially helpful for endurance training, fat loss, and improving aerobic performance. The tool provides data-backed insights that can help athletes and fitness enthusiasts maximize workout efficiency safely and effectively.

The standard formula for MHR is simple: Maximum Heart Rate (MHR) = 220 – Age. This gives an estimated upper limit for your heart rate during exercise. While individual differences exist, this formula is widely used for general fitness and cardio planning.

Your Heart Rate Reserve (HRR) measures the range between your resting heart rate and your maximum heart rate. Heart Rate Reserve (HRR) = MHR – Resting Heart Rate. This value helps personalize your training intensity more accurately than using MHR alone.

The Target Heart Rate (THR) is calculated using the Karvonen Formula, which factors in your HRR and desired exercise intensity: THR = (HRR × Intensity %) + Resting Heart Rate. Different intensity levels represent various cardio zones — each serving a unique purpose in fitness training.

These training zones help you control exercise intensity and measure progress accurately.

Let’s take an example to make this clear:

• Age: 30 years
• Resting Heart Rate: 65 bpm

This means your target heart rate zone for fat burning and endurance falls between 140–165 bpm, while high-intensity performance training is above 165 bpm.

• Stay in Zone 2 for steady fat burning.
• Train in Zone 3 or 4 to build endurance.
• Hit Zone 5 occasionally for speed and power improvement.

Understanding these zones helps you manage recovery and prevent overtraining.

The Karvonen formula is widely used in sports science because it incorporates resting heart rate, providing a more accurate representation of your training zones than simple MHR-based methods. It reflects personal fitness levels and ensures your exercise intensity matches your goal, whether it’s burning fat, improving stamina, or enhancing athletic performance. The calculator on Vastcalculators.com instantly applies this formula, providing precise heart rate zone data in seconds for safer and smarter workouts.