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Target Heart Rate Calculator

Are you working within your target heart rate zone?

Your target heart rate zone depends on your desired Intensity Level, but the most common Fat Burning Zone is between 60% and 70% of your maximum heart rate.

Working within this zone will ensure you get the maximum health and fat-burning benefits from your cardiovascular activity.

To determine your Resting Heart Rate, when you wake up (or when relaxed) locate your radial artery at the side of your wrist with your index finger, and count the beats for 10 seconds, then multiply by 6.

TARGET TRAINING HEART RATE CALCULATOR
Gender:	Male Female

Your Age:	Years
Your Resting Heart Rate:	Beats per minute

Exercise Intensity Level:

RESULTS

This Calculator will Estimate your Target Heart Rate Zone for the following Intensity Levels:
Healthy Heart Zone
Fitness Zone
Aerobic Zone
Anaerobic Zone
Red Line Zone

* The typical adult has a resting heart rate of about 72 bpm whereas highly trained runners may have readings of 40 bpm or lower.

What Exercise Intensity Level Should You Choose?

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.