❤️ Target Heart Rate Calculator

What is Maximum Heart Rate?

Maximum heart rate (MHR) is the highest number of times your heart can beat per minute during maximum exertion. It is calculated using the formula: MHR = 220 − Age.

Heart Rate Zones Explained

• Zone 1 (50–60%) — Very light. Good for warm-up, recovery, and building aerobic base.
• Zone 2 (60–70%) — Light. Optimal for fat burning and improving endurance.
• Zone 3 (70–80%) — Moderate. Improves cardiovascular fitness and aerobic capacity.
• Zone 4 (80–90%) — Hard. Increases speed and performance. Anaerobic training.
• Zone 5 (90–100%) — Maximum effort. Sprint training. Short bursts only.

How to Measure Resting Heart Rate

Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds. A healthy resting heart rate is 60–100 bpm; athletic individuals may have 40–60 bpm.