Calculate your target heart rate zones for optimal cardiovascular training. Get personalized recommendations for different exercise intensities and improve your fitness with science-based heart rate guidance.
Enter your details to calculate your target heart rate zones
Understanding different heart rate zones for optimal training
Purpose: Active recovery, warm-up, cool-down
Benefits: Promotes recovery, improves circulation, builds aerobic base
Feel: Very easy, can hold conversation easily
Duration: 20-90 minutes
Purpose: Base building, fat burning, endurance
Benefits: Builds aerobic capacity, burns fat efficiently
Feel: Easy, comfortable conversation pace
Duration: 30-120+ minutes
Purpose: Aerobic development, tempo training
Benefits: Improves aerobic power and efficiency
Feel: Moderate effort, short phrases possible
Duration: 20-60 minutes
Purpose: Lactate threshold, race pace training
Benefits: Increases lactate buffering, race performance
Feel: Hard effort, difficult to speak
Duration: 8-40 minutes
Purpose: Maximum oxygen uptake, power development
Benefits: Increases VO2 max, anaerobic power
Feel: Very hard, cannot speak
Duration: 3-8 minutes
Monitor your heart rate during workouts and track patterns
No heart rate data logged yet. Start tracking your heart rate during workouts!
Measure resting HR first thing in the morning before getting out of bed
Heat, humidity, caffeine, stress, and illness can affect heart rate
Look for patterns and trends rather than single measurements
Consult a healthcare provider for unusual heart rate patterns
Understanding your cardiovascular health and training optimization
Lower resting heart rate typically indicates better cardiovascular fitness
What is HRV? The variation in time between heartbeats
Higher HRV: Better recovery, less stress, good fitness
Lower HRV: Overtraining, stress, illness, fatigue
Monitoring: Use specialized HRV devices for accurate measurement
Important: Consult a healthcare provider if you experience any warning signs