Use the calculator here to find your target heart rate training zones. The calculations are approximate and may vary from person to person. Age, gender, fitness level, and more are all factors that impact your max heart rate and your specific training zones.
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See below for more on heart rate zones including percentages, intensity level, and benefits.
| Zone | Intensity | Cardio Workout | Percentage of Max HR | Purpose (how enhances performance) |
| Zone 1 | Very light | Easy | 50–60% | Increases overall fitness and encourages blood flow to the muscles |
| Zone 2 | Light | Aerobic | 60–70% | Builds aerobic engine and fat-burning engine |
| Zone 3 | Moderate | Aerobic | 70–80% | Improves endurance and raises aerobic metabolism |
| Zone 4 | Hard | Anaerobic threshold | 80–90% | Improves endurance by raising lactate threshold |
| Zone 5 | Maximum | Anerobic | 90–100% | Improves VO2max, running speed, and running economy |