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Target Heart Rate Calculator

Calculate your maximum heart rate and ideal training zones for optimal fitness results.

Age (years)

Resting Heart Rate (BPM) Required for the accurate Karvonen formula.

Calculation Method

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Maximum Heart Rate (MHR)

0 BPM

The absolute maximum number of times your heart can beat per minute.

Your Target Training Zones

Zone 1: Warm Up (50-60%) 0 - 0 BPM

Improves overall health and helps with recovery. Very light effort.

Zone 2: Fat Burn (60-70%) 0 - 0 BPM

Builds basic endurance. A high percentage of calories burned are from fat.

Zone 3: Aerobic (70-80%) 0 - 0 BPM

Improves cardiovascular fitness and aerobic capacity. Moderate effort.

Zone 4: Anaerobic (80-90%) 0 - 0 BPM

Increases anaerobic threshold and speed. Hard effort, heavy breathing.

Zone 5: Maximum (90-100%) 0 - 0 BPM

Peak performance and sprinting. Can only be sustained for short bursts.

What is a Target Heart Rate?

Your Target Heart Rate (THR) is a specific range of heartbeats per minute (BPM) that you should aim for during exercise to achieve specific fitness goals, such as burning fat or building cardiovascular endurance. Training in the correct "zone" ensures you are working out efficiently without overtraining.

The Two Calculation Methods:

Standard Formula (220 - Age): This is the most basic and common method to estimate your Maximum Heart Rate (MHR). To find your target zones, you simply calculate percentages of your MHR. It's quick, but it doesn't account for your current fitness level.

Karvonen Formula: This is a much more accurate method because it factors in your Resting Heart Rate (RHR). By using your Heart Rate Reserve (MHR - RHR), the Karvonen formula tailors your target zones to your specific cardiovascular fitness level.

Frequently Asked Questions (FAQ)

How do I find my Resting Heart Rate?

The best time to measure your resting heart rate is first thing in the morning before you get out of bed. Place two fingers on your wrist (radial artery) or neck (carotid artery), count the number of beats in 60 seconds, or count for 30 seconds and multiply by two.

Which zone is the "Fat Burning" zone?

The Fat Burning Zone is typically considered Zone 2 (60-70% of your max heart rate). At this lower intensity, your body primarily uses stored fat for energy rather than carbohydrates. However, high-intensity workouts (Zone 4) burn more total calories in a shorter amount of time.

Is it dangerous to hit my Maximum Heart Rate?

Hitting your MHR during intense exercise like sprinting or HIIT is normal for healthy individuals, but it can only be sustained for a few seconds to a couple of minutes. However, if you have a history of heart conditions or feel dizzy/lightheaded, you should stop immediately and consult a doctor.