How is target heart rate calculated?

Our calculator uses the Karvonen method: Target HR = ((Max HR - Resting HR) × intensity%) + Resting HR. Maximum heart rate is estimated as 220 minus your age.

What are heart rate training zones?

Training zones divide your heart rate range into five intensity levels: Zone 1 (50-60%) for warm-up, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic endurance, Zone 4 (80-90%) for anaerobic threshold, and Zone 5 (90-100%) for maximum effort.

Target Heart Rate Calculator | Fitness Calculators

Target Heart Rate Calculator

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Understanding Heart Rate Training Zones

Training at the right heart rate intensity maximizes the effectiveness of your workouts. Whether your goal is fat burning, cardiovascular endurance, or peak athletic performance, knowing your target heart rate zones helps you train smarter.

The Karvonen Method

Our calculator uses the Karvonen formula, which accounts for your resting heart rate to provide more personalized training zones than simpler percentage-of-max methods.

Real-World Examples

A 30-year-old with a resting heart rate of 65 bpm has a max HR of 190 bpm. Their Zone 2 (fat burning) range is 140 to 153 bpm.
A 45-year-old with a resting heart rate of 72 bpm has a max HR of 175 bpm. Their Zone 3 (aerobic) range is 144 to 154 bpm.

Choosing the Right Zone

For general fitness and fat loss, spend most of your training time in Zones 2 and 3. For competitive performance, incorporate Zone 4 and Zone 5 intervals. Always warm up in Zone 1 before increasing intensity.

Frequently Asked Questions

How is target heart rate calculated?: Our calculator uses the Karvonen method: Target HR = ((Max HR - Resting HR) × intensity%) + Resting HR. Maximum heart rate is estimated as 220 minus your age.
What are heart rate training zones?: Training zones divide your heart rate range into five intensity levels: Zone 1 (50-60%) for warm-up, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic endurance, Zone 4 (80-90%) for anaerobic threshold, and Zone 5 (90-100%) for maximum effort.