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Health4 min read
Heart Rate Training Zones: Train Smarter by Using the Right Intensity
The same run serves different goals—fat burn versus cardio fitness need different intensities. Use a [target heart rate calculator](/health/target-heart-rate) to find your zones and give every session a purpose.
Heart rate zones layer training intensity, from recovery and fat burn to anaerobic, each tied to a different energy system and training effect.
First find your maximum heart rate
The common estimate is 220 − age, but individual variation is large. A target heart rate calculator that splits zones by percentage is more reliable.
Training hard all the time leads to poor recovery and injury. Blend low-intensity cardio with intervals for steadier progress.