Heart Rate Zone Calculator
Calculate target heart rate zones for optimal exercise intensity.
Heart Rate Zone Calculator
Calculate target heart rate zones for optimal exercise intensity.
This calculator is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalised guidance.
How to Use This Calculator
This calculator determines your target heart rate zones for five exercise intensities based on your maximum heart rate (220 minus age).
- Step 1: Enter your age in years.
- Step 2: Click "Calculate Zones" to view all five heart rate zones.
Train in different zones on different days to maximise fat burn, aerobic capacity, and peak performance.
Frequently Asked Questions
Use a chest strap heart rate monitor for accuracy, or check your pulse at the wrist or neck for 15 seconds and multiply by four.
Start in Zone 1–2 (warm-up / fat burn) and gradually increase intensity as your fitness improves.
The 220-minus-age formula is a well-established estimate. Individual maximum heart rates can vary; a fitness professional can provide a more precise assessment.