How Target Heart Rate Zones Are Calculated

Your target heart rate zones are calculated using the Karvonen formula, which takes into account your maximum heart rate (MHR) and resting heart rate (RHR). MHR is estimated as 220 minus your age, and the zones are determined as a percentage of your heart rate reserve (HRR = MHR - RHR).

Each zone corresponds to a different exercise intensity and purpose:

• Zone 1 (50-60%): Ideal for recovery and light fat burning.
• Zone 2 (60-70%): Best for fat burning and building endurance.
• Zone 3 (70-80%): Improves aerobic fitness and cardiovascular health.
• Zone 4 (80-90%): Enhances lactate threshold and performance.
• Zone 5 (90-100%): Maximum effort, improves VO2 max and speed.

This calculator provides a general guideline. Consult a healthcare professional for personalized advice, especially if you have health conditions or are on medication.