Calculate target heart rate zones for cardio training.
For informational purposes only. This tool does not constitute medical advice. Consult a healthcare professional before making health decisions.
Enter your details to see your target zone.
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Learn how calories drive maintenance, loss, and gain.
Explore guide →Set protein, carb, and fat targets with confidence.
Explore guide →Understand BMI, body fat, and lean mass metrics.
Explore guide →Use heart-rate zones to train smarter.
Explore guide →Target heart rate zones help you train at the right intensity. The calculator uses a percentage of your max heart rate, or the Karvonen method if you provide resting heart rate.
Moderate zones improve endurance, while higher zones build speed and conditioning.
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