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Understanding Your Target Heart Rate Zones
September 8, 2026
Heart rate zones divide your training intensity into ranges based on a percentage of your maximum heart rate, helping you target specific fitness goals — from fat burning to peak performance.
How Zones Are Calculated
Most heart rate zone calculators use the Karvonen method, which factors in both your age-estimated maximum heart rate and your resting heart rate for a more personalised range than age alone.
The Five Zones
Training zones typically range from very light (50–60% of max) recovery work, through moderate (60–70%) fat-burning intensity, to hard (70–80%), very hard (80–90%), and maximum effort (90–100%) zones used for peak performance training.
Find Your Zones
Use our Heart Rate Zone Calculator to get your personalised ranges based on age and resting heart rate.