What is a target heart rate zone?
A target heart rate zone divides exercise intensity into bands based on what percentage of your maximum heart rate you're working at. Exercising for the same amount of time at different zones can produce different effects, from fat burning to improved cardiovascular endurance.
Formula
Estimated maximum heart rate = 220 β age
Target heart rate zone = maximum heart rate Γ intensity ratio (%)
The "220 β age" formula is a widely used simple estimate from exercise physiology. Your actual maximum heart rate can vary based on individual fitness level and genetics β treat this as a reference figure only.
What each zone means (for reference)
- Warm-up (50-60%): a low intensity suited to light stretching and warming up.
- Fat burn (60-70%): an intensity you can sustain for a relatively long time, often associated with a higher proportion of fat burned.
- Cardio (70-80%): a classic aerobic exercise intensity that improves cardiovascular endurance.
- Anaerobic (80-90%): mainly used for short, high-intensity interval training.
- Max (90-100%): an intensity close to your maximum heart rate, typically reached only briefly by trained athletes.
Frequently Asked Questions
Can this result replace a medical diagnosis?
No, this calculator only provides a general reference for exercise intensity. If you have a heart condition or any health concerns, consult a medical professional before deciding on your exercise intensity.
How do I check my heart rate during exercise?
You can use the heart rate sensor on a smartwatch or fitness band, or measure your pulse at your wrist or neck for 15 seconds and multiply by 4 to get an approximate beats-per-minute reading.