Target Heart Rate Calculator
Calculate your optimal heart rate zones for fat burning, cardio, and peak performance. Uses your age and optional resting heart rate (Karvonen Formula) for personalized results.
What is a Target Heart Rate?
Your target heart rate is the specific range of heart beats per minute (bpm) you should aim for during exercise to achieve specific fitness goals. Whether you want to burn fat, build endurance, or improve athletic performance, training in the correct "zone" ensures you are working at the right intensity.
How We Calculate Your Zones
This calculator provides two methods. The standard method is a simple percentage of your Maximum Heart Rate (MHR). The more advanced method, known as the Karvonen Formula, incorporates your Resting Heart Rate (RHR) to determine your Heart Rate Reserve (HRR), providing a much more personalized result.
1. Standard Method
- Max HR: 220 - Age
- Target Zone: Max HR × %Intensity
2. Karvonen Formula (Recommended)
- Heart Rate Reserve (HRR): Max HR - Resting HR
- Target Zone: (HRR × %Intensity) + Resting HR
The Karvonen method is superior because it accounts for your current fitness level. A fit person with a low resting heart rate has a larger "reserve" to work with.
Training Zones Explained
- Zone 1 (50-60%): Very light activity. Good for warm-ups and recovery days.
- Zone 2 (60-70%): The "Fat Burning" zone. You can hold a conversation. Builds basic endurance and teaches the body to burn fat as fuel.
- Zone 3 (70-80%): Moderate aerobic activity. Improves blood circulation and skeletal muscle strength. Breathing becomes heavier.
- Zone 4 (80-90%): Hard anaerobic effort. Improves speed and VO2 max. Sustainable for shorter periods.
- Zone 5 (90-100%): Maximum effort. For sprinting and short intervals only.
To track the calories you are burning in these zones, check out our Calories Burned Calculator.
? Frequently Asked Questions
For most adults, a normal resting heart rate is between 60 and 100 bpm. Well-trained athletes may have a resting heart rate closer to 40-60 bpm.
The standard (220-age) formula assumes everyone of the same age has the same fitness level. Karvonen adjusts the zones based on your resting heart rate, meaning a fitter person gets a slightly higher, more appropriate target range.
The calculated Max HR is an estimate. It is possible to exceed it during extreme exertion, but it is generally not recommended or necessary for fitness gains. If you feel dizzy or unwell, stop immediately.
Zone 2 (60-70%) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories overall, which can lead to greater total weight loss.