OceanCalc

Target Heart Rate Calculator

Find your target heart rate zones for optimal cardio training.

Your Information
years

Your current age

bpm

Measure in the morning before getting out of bed

How to Measure Resting Heart Rate
  1. Measure first thing in the morning before getting out of bed
  2. Find your pulse on your wrist or neck
  3. Count the beats for 60 seconds (or 15 seconds × 4)
  4. Take the average over several days for best accuracy

Tip: A lower resting heart rate generally indicates better cardiovascular fitness.

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Estimate calories burned during exercise based on activity type and duration.

Max Heart Rate
Max Heart Rate
Training Zones
Fat Burn50-60%
Light activity, fat burning125-138 bpm
Cardio60-70%
Moderate cardio, endurance138-151 bpm
Aerobic70-80%
Aerobic training, stamina151-164 bpm
Anaerobic80-90%
High intensity, performance164-177 bpm
Maximum90-100%
Maximum effort, short bursts177-190 bpm