Heart Rate Calculator
Max HR & Training Zones
Target heart rate for fat burn, cardio, peak performance
Your Info
HR Formula
Target Zone
Maximum Heart Rate
180
bpm
Zone 1: Warm-up (50–60%)
90–108 bpm
Zone 2: Fat Burn (60–70%)
108–126 bpm
Zone 3: Cardio (70–80%)
126–144 bpm
Zone 4: Threshold (80–90%)
144–162 bpm
Zone 5: Max Effort (90–100%)
162–180 bpm
Target Heart Rate
126–144
Cardio Zone
Heart Rate Zones
Quick Guide
- Zone 1: Recovery, warm-up
- Zone 2: Fat burning, endurance
- Zone 3: Aerobic, stamina
- Zone 4: Anaerobic threshold
- Zone 5: VO₂ max, speed
Tip: Use a heart rate monitor for accuracy!