Target Heart Rate Calculator
Estimated Max Heart Rate
—
Method Used
—
Heart Rate Training Zones
| Zone | Intensity | Heart Rate (bpm) | Purpose |
|---|
How the Target Heart Rate Calculator Works
This calculator helps you find your optimal training heart rate zones based on your age and, optionally, your resting heart rate. Heart rate-based training ensures you exercise at the right intensity for your specific fitness goals, whether that is fat burning, improving cardiovascular endurance, or pushing your anaerobic threshold.
Your estimated maximum heart rate is calculated as 220 minus your age. If you provide your resting heart rate, the calculator uses the Karvonen method, which produces more personalized zones: THR = ((Max HR - Resting HR) × intensity%) + Resting HR. This method accounts for your current cardiovascular fitness and tends to be more accurate than simple percentage-of-max calculations.
The five training zones correspond to different physiological responses. Zone 1 (50-60%) is ideal for warm-ups and active recovery. Zone 2 (60-70%) targets fat burning and builds your aerobic base. Zone 3 (70-80%) improves overall cardiovascular fitness. Zone 4 (80-90%) pushes your anaerobic threshold for performance gains. Zone 5 (90-100%) represents maximum effort, used only for short intervals. Most exercise should occur in Zones 2-3, with occasional Zone 4-5 work for experienced athletes. Monitoring your heart rate during exercise ensures you train effectively without overtraining.
Heart Rate Zones Quick Reference
| Zone | % of Max HR | Purpose |
|---|---|---|
| Zone 1 | 50 – 60% | Warm-up, recovery, light activity |
| Zone 2 | 60 – 70% | Fat burning, aerobic base building |
| Zone 3 | 70 – 80% | Cardio fitness, endurance improvement |
| Zone 4 | 80 – 90% | Anaerobic threshold, performance gains |
| Zone 5 | 90 – 100% | Max effort, VO2 max, short intervals only |