Target Heart Rate Zone Calculator
Find your "Fat Burning" and "Cardio" zones to optimize your workouts.
(Entering your Resting Heart Rate gives a more accurate, personalized result.)
How to Find Your Resting Heart Rate (RHR)
For the most accurate result, you need your Resting Heart Rate (RHR). The best time to take this is right after you wake up in the morning, while still lying in bed.
- Place two fingers (not your thumb) on your wrist (radial artery) or neck (carotid artery).
- Count the number of beats for 30 seconds.
- Multiply that number by 2 to get your beats per minute (bpm).
- A typical RHR for adults is between 60 and 100 bpm.
What Do These Zones Mean?
Training in different zones achieves different goals. Here’s a simple breakdown:
- Zone 2 (60-70%): The "Fat Burning Zone"
This is a low-intensity pace where your body primarily uses fat for fuel. It's great for building endurance and general health. You should be able to hold a full conversation. - Zone 3 (70-80%): The "Cardio Zone"
This is the "aerobic" zone. You're working harder (breathing heavier) and improving your cardiovascular fitness. Great for calorie burning and heart health. - Zone 4 (80-90%): The "Anaerobic Zone"
This is a high-intensity effort where you cross your "anaerobic threshold." You'll be breathing hard and unable to speak in full sentences. This builds speed and power. - Zone 5 (90-100%): Max Effort
This is an all-out sprint or "max effort" for very short bursts. This is for advanced athletes training for peak performance.