❤️ Heart Rate Zones
Target heart rate zones for exercise
About this calculator
Training in the right heart rate zone is the difference between a workout that builds fitness and one that just makes you tired. Enter your age (and optionally your resting heart rate), and the calculator estimates your maximum heart rate and divides it into five zones — from light recovery (zone 1) to all-out effort (zone 5) — with the beats-per-minute range for each. It uses the classic 220-minus-age formula, refined by the Karvonen method when you add your resting pulse.
Tip: most of your cardio should feel easy (zones 1–2); save the high zones for short intervals once or twice a week.