❤️ Target Heart Rate Zones Calculator
Find your training zones based on age and resting heart rate. Train at the right intensity for your goal.
bpm
Measure your resting heart rate first thing in the morning, before getting out of bed. Count your pulse for 60 seconds.
Estimated Max HR: 190 bpm | Heart Rate Reserve: 125 bpm
| Zone | % of Max HR | Heart Rate (bpm) | What It Feels Like | Best For |
|---|---|---|---|---|
| Zone 1 | 50–60% | 128–140 | Very light. Easy conversation. | Warm‑up, recovery, general health |
| Zone 2 | 60–70% | 140–153 | Light. Can talk, don’t really want to. | Fat burning, aerobic base, longevity |
| Zone 3 | 70–80% | 153–165 | Moderate. Short sentences only. | Cardio endurance, tempo training |
| Zone 4 | 80–90% | 165–178 | Hard. A few words at a time. | Lactate threshold, performance |
| Zone 5 | 90–100% | 178–190 | Maximum. Can’t speak. | Sprint intervals, VO₂ max boost |
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This calculator uses the Karvonen formula with estimated max HR (220 − age). For precise zones, consult an exercise physiologist.
Author: Dr. Shirley Cheung | © theshirlshirl.com — Smart tools for real life.
Author: Dr. Shirley Cheung | © theshirlshirl.com — Smart tools for real life.
Why Train by Heart Rate Zone?
Not all exercise is created equal. Zone 2 builds your aerobic base and burns fat — that’s the “conversational” pace you’ve heard about in longevity research. Zone 4 and 5 push your limits and boost VO₂ max. This calculator uses the Karvonen formula — which factors in your resting heart rate for more personalised zones than the basic “220 minus age” method alone.
For a deeper dive, read our guide on Zone Two Training and why it’s the foundation of metabolic health.