Understanding Heart Rate Zones
Training in the right heart rate zone helps you achieve specific fitness goals — from fat burning to peak performance. Your maximum heart rate (MHR) is estimated as 220 minus your age. While this is a general guideline, it provides a useful baseline for calculating training intensities.
The Karvonen Formula
When you provide your resting heart rate (RHR), the calculator uses the Karvonen formula: Target HR = ((MHR − RHR) × intensity%) + RHR. This method accounts for your current fitness level and produces more personalised zone ranges. A lower resting heart rate generally indicates better cardiovascular fitness.
The Five Training Zones
Zone 1 (50–60%) is ideal for warm-ups and recovery. Zone 2 (60–70%) targets fat burning and builds aerobic endurance. Zone 3 (70–80%) improves cardiovascular fitness. Zone 4 (80–90%) increases speed and anaerobic threshold. Zone 5 (90–100%) is maximum effort for short bursts only.
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. If you have a heart condition or are new to exercise, consult your doctor before starting a training programme.