Target Heart Rate Zones

About the Target Heart Rate Zones

Training by heart rate takes the guesswork out of exercise intensity. Whether you want to burn fat, build endurance or push your limits, each goal has a target heart-rate zone — and training in the right one makes your workouts far more effective.

This Target Heart Rate Zones calculator works out your training zones from your age and resting heart rate, so you know exactly how hard to work for the result you want.

How to use the Target Heart Rate Zones

1. Enter your age.
2. Add your resting heart rate if you know it.
3. The tool estimates your maximum heart rate and zones.
4. See your target heart-rate zones for each intensity.

Key features of the Target Heart Rate Zones

• Calculates training heart-rate zones
• Uses age and resting heart rate
• Zones for fat burn, endurance and peak effort
• Makes workouts more effective
• Private — calculated in your browser

How the Target Heart Rate Zones works

This calculator applies standard, peer-reviewed formulas used by health professionals and public-health bodies worldwide. Depending on the metric, that includes the World Health Organization (WHO) classification, NHS and CDC guidance, the Mifflin-St Jeor equation for metabolic rate, and the U.S. Navy method for body composition. Inputs are converted between metric and imperial units using exact factors so results are consistent whichever system you use.

All calculations are performed in your browser, so the health information you enter is never sent anywhere.

Tips & best practices

• Using your resting heart rate (the Karvonen method) gives more personalised zones than age alone.
• Measure your resting heart rate first thing in the morning before getting up for the most accurate figure.
• Zones are guides, not rules — how you feel matters too, so ease off if something hurts.

Standards & accuracy

Uses internationally recognised clinical formulas — WHO, NHS, CDC, the U.S. Navy method and Mifflin-St Jeor — for screening-grade estimates.

Important: these tools provide screening-grade estimates for general information and education only. They are not a medical diagnosis and do not replace professional advice. Always consult a qualified healthcare provider before making health decisions.

Who uses the Target Heart Rate Zones?

• Training at the right intensity for your goal
• Structuring cardio and interval sessions
• Getting more from a heart-rate monitor
• Endurance and fitness planning

Privacy & security

The Target Heart Rate Zones runs entirely inside your web browser. Your data — whether that is a file, figures or text — is processed on your own device and is never uploaded to a server, stored or shared. There is no signup and no account, so you can use it as often as you like while keeping full control of your information. This makes it a safe choice even for confidential and sensitive work.

Why choose Toolinza?

• 100% free — no hidden charges, watermarks or usage caps.
• Private & secure — your data stays on your device.
• Standards-compliant — accurate results suitable for the UK, USA, Canada, Australia, EU, India, Pakistan, the Middle East and worldwide.
• Works everywhere — desktop, tablet and mobile.

Frequently asked questions