Heart rate zone calculator

Heart rate zone calculator calculates your heart rate zones. Using this tool you can calculate which is the target heart rate zone for you depending on what your goal is – weight loss, endurance or strenght training.

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HR zones explained
Heart rate calculator
Maximum heart rate calculator

Keywords: heart rate, hr, calculator, weight loss, strenght, fitness, heart rate calculator, zones, calculate

This tool will take into account your sex and age and calculate your heart rate zones. Find out which is the appropriate zone for your training.

Calculate heart rate zones

Calculate your heart rate zones. This calculation is an approximation based on your age and is therefore not 100% accurate. For more detailed measurement consult a professional.

Select your sex:
Your age: in years.
Press to calculate your heart rate zones:
Your maximum heart rate is beats per minute.

Here are your calculated heart rate zones.

Light intensity, 50-60% of MHR: from to beats per minute.
Moderate intensity, 60-70% of MHR: from to beats per minute.
Intense, 70-80% of MHR: from to beats per minute.
Very intense, 80-90% of MHR: from to beats per minute.
All out intensity, 90-100% of MHR: from to beats per minute.

See below the explanation of heart rate zones.

Heart rate zones

There are different heart rate zones. Heart rate zones are calculated based on percentage of Maximum Heart rate (MHR). You can calculate your maximum heart rate value using our maximum heart rate calculator.

heartYour heart is a muscle too. Train it smart, not just hard. Find out which zone fits your best.

Light intensity 50-60% of MHR

This is the lowest intensity in which you can easily perform training and still improve physical condition. With this intensity your body uses body fat as a source of energy for your muscles. This zone is good for beginners or for those who start exercising after a long absence. This heart rate zone is ideal for people who want to lose weight.
Train in this zone 3 – 5 times per week.
By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 3
  • endurance – 2
  • strenght – 1
  • Moderate intensity 60-70% of MHR

    This area is the most appropriate for weight loss programs and to maintain muscle tone as more than two thirds of energy comes from fat. Training in this zone helps improve the functions of cardiovascular system and it strengthens the heart. This zone is also suitable for regenerating run. Train in this zone 3 – 5 times per week.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 3
  • endurance – 3
  • strenght – 1
  • Intense 70-80% of MHR

    If your goal is to have a perfectly healthy heart and if you want your body to look like an athlete’s, then this zone is suitable for you. Exercising in this zone improves blood circulation and breathing function and is also very good for fat burning, strengthening of muscles and to improve self-esteem. Expect a general increase in physical abilities if training in this zone. Train in this zone 3 – 4 times per week max.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 2
  • endurance – 3
  • strenght – 2
  • Very intense 80-90% of MHR

    Very intense zone. Only suitable for individuals who are in good physical shape as well as have a healthy heart. Individuals exercising in this zone develop endurance and speed. Training at this intensity is advised if you are perparing yourself for a race.
    Train in this zone in shorter time intervals, max 2 – 3 times per week.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 1
  • endurance – 2
  • strenght – 3
  • All out intensity 90-100% of MHR

    This intensity level may be dangerous! It is only suitable for very well-prepared athletes. Exercising in this zone will help you develop strenght and push your limits higher. Exercising in this zone may lead to injuries.
    Exercise in this zone 1 – 2 times per week max, followed by a regenerating run.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 1
  • endurance – 1
  • strenght – 3

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    BMR calculator Calculate your Basal Metabolic Rate.
    Weight loss calculator Calculate your own personal weight loss diet.
    Heart rate calculator Calculate your maximum heart rate.
    Heart rate zones calculator Calculate heart rate zones so you can train better.
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