Calculate your heart rate training zones for optimal workout intensity. Target specific zones for fat burning, cardio improvement, or peak performance.
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Calculate your personalized heart rate zones based on your age and resting heart rate for optimal training intensity.
Understand what each heart rate zone means for your training and fitness goals.
Purpose: Recovery, warm-up, cool-down
Benefits: Improves circulation, aids recovery
Perceived Exertion: Very light (1-2/10)
Duration: 20-40 minutes
Purpose: Fat burning, endurance
Benefits: Optimal fat metabolism, improves aerobic capacity
Perceived Exertion: Light (3-4/10)
Duration: 45-90 minutes
Purpose: Cardio improvement
Benefits: Improves cardiovascular system, increases stamina
Perceived Exertion: Moderate (5-6/10)
Duration: 20-60 minutes
Purpose: Performance improvement
Benefits: Increases lactate threshold, improves speed
Perceived Exertion: Hard (7-8/10)
Duration: 10-30 minutes
Purpose: Peak performance
Benefits: Increases VO2 max, builds power
Perceived Exertion: Maximum (9-10/10)
Duration: 2-10 minutes
Get personalized workout recommendations based on your fitness goals and heart rate zones.
Intensity: Moderate
Duration: 45-60 minutes
Activities: Brisk walking, cycling
Intensity: High
Duration: 30-45 minutes
Activities: Running, HIIT
Intensity: Light
Duration: 30-40 minutes
Activities: Yoga, stretching