Exercise Heart Rate Monitor Calculator
Calculate your recommended heart rate zones for different exercise types based on your age.
Plan safe and effective workouts.
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Recommended Heart Rate Range
Exercise heart rate zones are based on your estimated maximum heart rate (MHR).
Max Heart Rate (MHR) = 220 - Age
Heart rate training zones:
- Zone 1 (50-60% MHR): Warm-up, recovery — very light effort
- Zone 2 (60-70% MHR): Fat burning, endurance base — comfortable pace
- Zone 3 (70-80% MHR): Aerobic fitness — moderate effort
- Zone 4 (80-90% MHR): Anaerobic threshold — hard effort
- Zone 5 (90-100% MHR): Maximum effort — sprinting
Exercise type recommendations:
- Walking/Yoga: Zone 1-2 (50-70% MHR)
- Jogging/Cycling: Zone 2-3 (60-80% MHR)
- Running/Swimming: Zone 3-4 (70-90% MHR)
- HIIT/Sprinting: Zone 4-5 (80-100% MHR)
- Strength Training: Zone 2-3 (60-80% MHR)
Warning: Stop exercising if you feel dizzy, chest pain, or extreme shortness of breath.