Target Heart Rate Calculator
Calculate your maximum heart rate and target training zones for fat burn, cardio, and peak performance using the Karvonen formula. Optimize your workout intensity with personalized heart rate zones.
How to Use This Calculator
- Enter your Age in years.
- Optionally enter your Resting Heart Rate (measured first thing in the morning). Defaults to 60 bpm if left blank.
- Click Calculate Heart Rate Zones to see your Max HR, Heart Rate Reserve (HRR), and personalized training zones.
- Use the training zones table to guide your workout intensity.
Formula
HRR = Max HR − Resting HR
Target HR = (HRR × %Intensity) + Resting HR
Training Zones: Warm Up (50–60%), Fat Burn (60–70%), Cardio (70–80%), Peak (80–90%), Maximum (90–100%). The Karvonen formula accounts for individual resting heart rate for more personalized zones.
Examples
Max HR = 190 bpm. Fat burn zone = 114–133 bpm. Cardio zone = 133–152 bpm. Peak zone = 152–171 bpm.
Max HR = 175 bpm. Fat burn zone = 105–122 bpm. Cardio zone = 122–140 bpm.
Max HR = 195 bpm. Using Karvonen, fat burn zone = 137–151 bpm.
Frequently Asked Questions
What is the most accurate formula for max heart rate?
The 220 − Age formula is the most common, but it has limitations. More accurate formulas include Tanaka (208 − 0.7 × Age) and Gulati (206 − 0.88 × Age for women).
Which heart rate zone is best for weight loss?
The Fat Burn zone (60–70% of max HR) maximizes fat utilization during exercise, though higher zones burn more total calories.
What is the Karvonen formula?
The Karvonen (Heart Rate Reserve) method accounts for your resting heart rate, providing more personalized training zones than the percentage-of-max method.
How do I measure my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds. The average adult RHR is 60–100 bpm.