Target Heart Rate Calculator

Calculate the optimal target heart rate for each zone and for various fitness goals given your age.

Your Target Heart Rate:

Target heart rate ranges for each of the 5 training zones.
ZONEEFFORTTARGET HR
1very light
(warm up)
 
2light
(fat burn)
 
3moderate
(aerobic)
 
4hard
(anaerobic)
 
5maximum
(speed)
 

Max Heart Rate

 

Target Heart Rate Using CDC Recommendations[1]

Moderate Intensity: 
Vigorous Intensity: 


Infographic showing the five target heart rate zones for exercise

References

  1. Centers for Disease Control and Prevention, Target Heart Rate and Estimated Maximum Heart Rate, https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm