Back to Fitness & Activity
Heart Rate Zone Calculator
Calculate your optimal heart rate zones for different types of exercise and training goals.
Calculate Heart Rate Zones
How to measure resting heart rate:
- • Measure first thing in the morning before getting up
- • Place fingers on wrist or neck pulse point
- • Count beats for 60 seconds (or 15 seconds × 4)
- • Take average over 3 consecutive days
Zone Benefits
Fat Burn Zone:Optimal for weight loss and building aerobic base
Aerobic Zone:Improves cardiovascular fitness and endurance
Anaerobic Zone:Increases power and speed, improves VO2 max
VO2 Max Zone:Maximum oxygen uptake training, short intervals only
Medical Disclaimer
Heart rate calculations are estimates and may not be accurate for everyone. Individual variations exist based on fitness level, medications, and health conditions. Consult a healthcare provider before starting any new exercise program, especially if you have heart conditions or take medication that affects heart rate.