Target Heart Rate Calculator
Calculate your optimal heart rate zones for different types of exercise and training
The Target Heart Rate Calculator helps you determine your optimal heart rate zones for different types of cardiovascular exercise. By training within specific heart rate zones, you can maximize the effectiveness of your workouts, whether your goal is fat burning, endurance building, or cardiovascular fitness improvement. This tool uses your age and resting heart rate to calculate personalized training zones based on established exercise science principles.
Personal Information
Your current age in years
Beats per minute when at complete rest (optional for more accuracy)
Karvonen method is more personalized and accurate
Heart Rate Zones
Training Zones
Zone 1 - Active Recovery
Very light activity, promotes recovery and blood flow
Zone 2 - Fat Burn
RecommendedAerobic base building, primary fat burning zone
Zone 3 - Aerobic
Improves aerobic capacity and endurance
Zone 4 - Threshold
Lactate threshold training, improves performance
Zone 5 - Neuromuscular
Maximum effort, develops speed and power
Fitness Level Insights
Training Recommendations
How to Use
1. Enter your current age
2. Measure and enter your resting heart rate
3. Select your current fitness level
4. Choose your preferred calculation method
5. Select your primary training goal
6. Click "Calculate" to see your zones
7. Use the recommended zone for your workouts
8. Monitor your heart rate during exercise
Heart Rate Zone Guide
Zone 1 - Active Recovery (50-60%):
Very light activity, promotes recovery and blood flow
Zone 2 - Fat Burn (60-70%):
Aerobic base building, primary fat burning zone
Zone 3 - Aerobic (70-80%):
Improves aerobic capacity and endurance
Zone 4 - Threshold (80-90%):
Lactate threshold training, improves performance
Zone 5 - Neuromuscular (90-100%):
Maximum effort, develops speed and power
Measuring Resting Heart Rate
Best Time to Measure:
First thing in the morning, before getting out of bed
How to Measure:
Place two fingers on your wrist or neck, count beats for 60 seconds
Normal Ranges:
• Athletes: 40-60 BPM
• Fit adults: 60-70 BPM
• Average adults: 70-80 BPM
• Sedentary: 80+ BPM
Factors Affecting RHR:
Age, fitness level, stress, caffeine, medications, temperature
Calculation Methods
Karvonen Formula:
Target HR = ((Max HR - RHR) × %Intensity) + RHR
More accurate as it considers individual resting heart rate
Percentage Method:
Target HR = Max HR × %Intensity
Simpler but less personalized approach
Maximum Heart Rate:
Estimated as 220 - Age (most common formula)
Individual variation can be ±10-15 BPM
Heart Rate Reserve:
The difference between maximum and resting heart rate
Higher reserve indicates better cardiovascular fitness
Training Applications
Fat Burning:
Stay in Zone 2 (60-70% Max HR) for 30-60 minutes
Endurance Building:
Mix Zone 2 and Zone 3 training, longer durations
Performance Training:
Include Zone 4 and Zone 5 intervals, shorter durations
Recovery Sessions:
Stay in Zone 1, promote active recovery
Monitoring Tools:
Heart rate monitors, fitness trackers, or manual pulse checks
Frequently Asked Questions
How accurate are these calculations?
Generally accurate for most people, but individual variation exists. The Karvonen method is more personalized and typically more accurate.
Should I always stay in my target zone?
Not necessarily. Different zones serve different purposes. Vary your training across zones based on your goals and fitness level.
What if I can't reach my target heart rate?
Start gradually and build up. Some medications or conditions can affect heart rate response. Consult a healthcare provider if concerned.