Target Heart Rate Calculator
Calculate your optimal heart rate zones for effective and safe exercise
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Heart Rate Zone Visualization
About Heart Rate Zones
Training in different zones provides various benefits. Use this calculator to find your optimal training intensity.
How to Measure
Take your pulse for 30 seconds and multiply by 2, or use a heart rate monitor for accurate readings.
Understanding Heart Rate Zones
Why Target Heart Rate Matters
Training at the right intensity helps you maximize your workout benefits while avoiding overtraining. Different zones serve different purposes:
- • Lower zones are good for recovery and endurance building
- • Moderate zones improve cardiovascular fitness
- • Higher zones increase performance and speed
Safety Tips
Always consult with a healthcare provider before starting a new exercise program, especially if you have any health concerns.
Warning Signs
Stop exercising immediately if you experience chest pain, dizziness, severe shortness of breath, or irregular heartbeat.