Find your target heart rate zones for fat burning, cardio fitness, and peak performance.
Enter your age to calculate your personalized heart rate zones.
Starting an exercise program? Our providers can help with a fitness assessment and safe exercise plan tailored to your health.
Book an Appointment →Heart rate zones are ranges of beats per minute (BPM) that correspond to different levels of exercise intensity. Training in different zones produces different health benefits.
| Zone | % Max HR | Benefit |
|---|---|---|
| Zone 1 — Warm Up | 50–60% | Recovery, warm-up |
| Zone 2 — Fat Burn | 60–70% | Fat burning, endurance base |
| Zone 3 — Cardio | 70–80% | Cardiovascular fitness |
| Zone 4 — Hard | 80–90% | Speed, performance gains |
| Zone 5 — Max | 90–100% | Peak power, short bursts only |
If you have heart disease, high blood pressure, or have not exercised in a long time, speak with your healthcare provider before starting a new exercise program. Do not exercise at Zone 4 or 5 without clearance from your provider.