Note: This calculator estimates your target heart rate zones using standard formulas. Results are approximate and may vary based on individual factors like fitness level and health conditions.
Your Target Heart Rate Zones
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Maximum Heart Rate (MHR)
Based on your age and gender
Warm-up Zone
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Light activity that helps prepare your body for exercise. Ideal for warm-up and cool-down periods.
Fat Burn Zone
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Moderate intensity where your body primarily burns fat for fuel. Ideal for weight management and building endurance.
Aerobic Zone
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Improves cardiovascular fitness and endurance. Your body uses both carbohydrates and fat for energy.
Anaerobic Zone
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High intensity that improves performance and speed. Your body primarily uses carbohydrates for energy.
Neuromuscular Zone
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Maximum effort for short intervals. Used by athletes for performance training. Should be approached with caution.
Exercise Recommendations
Based on your target heart rate zones, here are personalized recommendations for optimizing your exercise routine.
Heart Rate Training Tips
- Always warm up before entering higher heart rate zones
- Beginners should spend more time in the Fat Burn and Aerobic zones
- Use a heart rate monitor to track your zones during exercise
- Gradually increase time in higher intensity zones as fitness improves
- Consult a healthcare professional before starting a new exercise program
Understanding Target Heart Rate
Maximum Heart Rate
Maximum Heart Rate (MHR) is the highest number of times your heart can safely beat in one minute. It's typically estimated using the formula: 220 minus your age.
Heart Rate Zones
Heart rate zones are ranges that represent different levels of exercise intensity. Each zone has specific benefits, from improving endurance to increasing speed and performance.
Training Benefits
Training in different heart rate zones provides varied benefits. Lower zones improve endurance and fat burning, while higher zones increase speed, power, and performance.