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Heart Rate Zones Converter
Max Heart Rate · Target Zones · BPM · % of Max — optimize your training
years
bpm
Your Maximum Heart Rate
190 bpm
Target zone: 114-161 bpm for moderate exercise
📊 Your 5 Heart Rate Training Zones
Zone 1: Very Light (50-60%)
💚 Recovery · Warm-up · Cool-down · Improves overall health
Zone 2: Light (60-70%)
💙 Fat burning · Endurance · Base fitness · Best for weight loss
Zone 3: Moderate (70-80%)
💛 Aerobic · Stamina · Cardiovascular fitness
Zone 4: Hard (80-90%)
🧡 Anaerobic · Speed · Performance · Lactate threshold
Zone 5: Maximum (90-100%)
❤️ Sprint · Power · Elite performance · Short bursts only
🎯 Target Heart Rate Calculator
%
Your target heart rate:
143 bpm
🏃 Common Activities by Zone
Zone 1-2Walking, Light Jogging, Yoga
Zone 3Brisk Walking, Easy Cycling, Swimming
Zone 4Running, HIIT, Spinning, Rowing
Zone 5Sprinting, Hill Climbs, Burpees
💡 Heart Rate Tips
📱 Use a fitness tracker or smartwatch
🫀 Consult doctor before intense exercise
⏱️ Aim for 150 minutes moderate exercise weekly
😴 Resting HR越低通常越健康
❤️ Max heart rate
📊 5 training zones
🎯 Target HR calculator
🏃 Fitness formulas