Heart rate zones and calculator

When you start any physical activity, its intensity is soon reflected by your heart rate. Higher intensity workout leads to a higher heart rate, which we measure by beats per minute.
Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. Usually, the heart rate for adults ranges from 60 to 100 beats per minute. The heart rate zone is an important term which we use to define for workout efficiency and for right heart rates for the training goals.

What is the heart rate zone?

The range from a moderate acceleration of your pulse to the maximum capacity is divided into heart rate zones. To put it simply, they are the levels of intensity of your exercise.

The below heart rate zones are the common values used for most of the training types.

• 50 – 60% – Moderate exercise heart rate zone– requires a medium amount of effort.
• 60 – 70% – Fat burning heart rate zone – optimal heart range for burning fatty tissue.
• 70 – 80% – Aerobic range heart rate zone – intense training, leading to muscle gain and cardiovascular improvement.
• 80 – 90% – Anaerobic range– very intense training, causing the metabolism to switch to mechanisms producing lactate.
• 90 – 100% – “Red line” range– maximal effort, that can be sustained only for a short period.

Hence, depending on your goals, you can aim for different ranges of exercise intensity. 

With this in mind, the below calculator allows you to know what heart rates you should target based on your training goals.

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Target Heart Rate Calculator