Target Heart Rate Zone Calculator
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Heart Rate Parameters
Estimated Max HR (Tanaka): 187 bpmHeart Rate Reserve (HRR): 122 bpm
Target Heart Rate Training Zones
Zone 1: Very Light(50% – 60%)
Warm-up, active recovery, improved base circulation.
126 – 138 bpm
Zone 2: Light / Aerobic Base(60% – 70%)
Optimal fat burning, mitochondrial density, all-day endurance.
138 – 150 bpm
Zone 3: Moderate / Tempo(70% – 80%)
Aerobic fitness, increased lung capacity, marathon pace.
150 – 163 bpm
Zone 4: Hard / Lactate Threshold(80% – 90%)
Lactate clearance, speed endurance, high-intensity intervals.
163 – 175 bpm
Zone 5: Maximum / VO2 Max(90% – 100%)
Peak athletic capacity, sprint intervals, neuromuscular power.
175 – 187 bpm
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