Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities based on your age and resting heart rate.
Personal Information
Measure first thing in the morning
Fitness Level
If you don't know your resting heart rate, we'll estimate based on your fitness level
How to Measure Resting Heart Rate
1.
Measure first thing in the morning before getting out of bed
2.
Place two fingers on your wrist (radial pulse) or neck (carotid pulse)
3.
Count beats for 15 seconds and multiply by 4, or count for 60 seconds
4.
Take measurements for several days and use the average
Heart Rate Summary
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Enter your age to calculate target heart rate zones
Understanding Heart Rate Training
Benefits of Zone Training
- •Optimize training effectiveness for specific goals
- •Prevent overtraining and reduce injury risk
- •Improve cardiovascular fitness progressively
- •Balance different energy systems development
Important Notes
- •These are estimates - individual variation exists
- •Medications can affect heart rate response
- •Consider perceived exertion alongside heart rate
- •Consult healthcare providers before intense training