Calculate your target heart rate and training zones. Optimize your cardio workouts with heart rate-based training.
| Zone | Intensity | Heart Rate Range | Benefits |
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Maximum heart rate (MHR) is the highest heart rate you can achieve during maximum physical exertion. It's estimated as 220 minus your age. This is a general estimate; actual MHR can vary by ±10-20 bpm.
Heart rate zones are ranges based on percentages of your maximum heart rate. Each zone targets different training adaptations: Zone 1 for warm-up/recovery, Zone 2 for endurance, Zone 3 for aerobic capacity, Zone 4 for lactate threshold, Zone 5 for maximum effort.
The Karvonen formula uses resting heart rate to calculate target heart rate more accurately, accounting for your individual fitness level. Fitter individuals typically have lower resting heart rates.
Most training should be in Zones 2-3 for building aerobic base. Include Zone 4 for threshold work and Zone 5 sparingly for intervals. Beginners should spend more time in lower zones before progressing.
You can measure heart rate manually at your wrist or neck, use a heart rate monitor chest strap (most accurate), or use a fitness tracker/smartwatch. For resting heart rate, measure first thing in the morning before getting out of bed.
