Why calculate target heart rate zones?

Exercising within custom heart rate zones helps you target specific fitness goals, such as burning fat (lower intensity), improving aerobic endurance (moderate intensity), or building speed and power (high intensity).

What is Maximum Heart Rate (MHR)?

Maximum heart rate is the highest beats per minute your heart can safely reach during high-intensity exercise. A common baseline formula is 220 minus your age.

Which heart rate zone burns the most fat?

The fat-burning zone (50-65% of heart rate reserve) burns a higher percentage of calories from fat, but the cardio zone (65-85%) burns more total calories and fat overall. For weight loss, total calorie burn matters more than the fat percentage, so higher-intensity zones are generally more effective.

Are the calculations on Heart Rate Calculator | Target Zones & Training Intensity private?

Yes, completely. All calculations are performed entirely locally inside your browser using JavaScript. No inputs or personal metrics are ever transmitted to or stored on our servers.

Heart Rate Calculator | Target Zones & Training

Heart Rate Calculator – Training ZonesMetriova provides free online calculators for finance, business, health, and construction. Calculate loans, investments, fitness metrics, and project materials in seconds.Heart Rate Zones: Training GuideHeart rate zones are percentage ranges of your maximum heart rate (MHR = 220 - age). The Karvonen formula factors in resting heart rate for personalized zones.

Zone

% of Max HR

Intensity

Primary Benefit

Zone 1

50-60%

Very Light

Recovery

Zone 2

60-70%

Light

Fat burning

Zone 3

70-80%

Moderate

Aerobic fitness

Zone 4

80-90%

Hard

Anaerobic threshold

Zone 5

90-100%

Maximum

Peak performance