Target Heart Rate Zones for Exercise
Learn the five heart rate training zones, their effects, and how to calculate your personalized target heart rate using the Karvonen formula.
Guide overview
Not all exercise intensities are equal. Understanding five heart rate zones makes every workout more targeted and efficient.
Learn the five heart rate training zones, their effects, and how to calculate your personalized target heart rate using the Karvonen formula.
Key points from the source guide
The source guide explains why heart rate is a personalized signal for exercise intensity.
It distinguishes the five training zones, with extra emphasis on Zone 2 endurance work.
It shows how max heart rate and resting heart rate feed into more tailored zone estimates.
Try the related Toolars calculators
This migrated guide links to these Toolars tools: heart-rate-zone, tdee-calculator.
Tools mentioned in this article
Frequently asked questions
- How do I measure my heart rate during exercise?
- You can use a fitness tracker, smartwatch, or chest strap heart rate monitor. Alternatively, check your pulse manually at your wrist or neck for 15 seconds and multiply by 4.
- What if my heart rate goes above my max?
- The 220-age formula is an estimate. Some people naturally have higher or lower max heart rates. If you consistently exceed your calculated max during intense exercise, your actual max may be higher than the estimate.