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Online Heart Rate Zone Calculator India

Optimize your workouts by finding your target heart rate zones. Whether your goal is fat loss, endurance, or performance, train smarter with our free tool.

Enter Your Age
We'll estimate your maximum heart rate and target zones.
Understanding Your Zones

  • Zone 1: Very Light (50-60%)

    Ideal for warm-ups, cool-downs, and active recovery. Helps improve blood flow and recovery without straining the body.

  • Zone 2: Light / Fat Burning (60-70%)

    Improves general endurance and cardiovascular health. Your body primarily uses fat for energy in this zone. Great for long, slow workouts.

  • Zone 3: Moderate / Cardio (70-80%)

    The best zone for improving your cardiorespiratory fitness (the ability of your heart and lungs to supply oxygen to your muscles). Makes you fitter and stronger.

  • Zone 4: Hard / Anaerobic (80-90%)

    Improves your anaerobic threshold and your ability to sustain high-intensity effort for longer. Used for interval training and performance enhancement.

  • Zone 5: Maximum (90-100%)

    This zone should only be used for short bursts of effort. It helps develop maximum speed and power. Recommended only for very fit individuals.

How to Use
  • Enter Your Age: Input your current age in years.
  • Calculate: Click the "Calculate Zones" button.
  • View Results: The tool will display your estimated maximum heart rate and the corresponding BPM (Beats Per Minute) for each of the 5 training zones.
Frequently Asked Questions

Ready to Optimize Your Training?

Try our free heart rate zone calculator now for an instant analysis!