Target Heart Rate Calculator
Calculate your optimal heart rate zones for different training intensities.
Personal Information
Heart Rate Zones
Maximum Heart Rate
187 bpm
Heart Rate Reserve
117 bpm
Zone 1: Recovery
129-140 bpm
50-60% HRR
Zone 2: Fat Burn
140-152 bpm
60-70% HRR
Zone 3: Aerobic
152-164 bpm
70-80% HRR
Zone 4: Anaerobic
164-175 bpm
80-90% HRR
Zone 5: Maximum
175-187 bpm
90-100% HRR
About This Calculator
The Target Heart Rate Calculator helps you determine your optimal heart rate zones for different training intensities. Understanding your target heart rate zones is essential for effective cardiovascular training, whether your goal is fat burning, aerobic fitness, or high-intensity training.
The calculator uses either the Karvonen Method (which accounts for your resting heart rate) or the Percentage of Max Heart Rate method. The Karvonen Method is generally more accurate as it considers individual fitness levels through resting heart rate.
Formula & Calculation Method
Target Heart Rate Calculation:
Maximum Heart Rate (Tanaka Formula):
MHR = 208 - (0.7 × Age)
Heart Rate Reserve (HRR):
HRR = MHR - Resting Heart Rate
Karvonen Method:
Target HR = RHR + (HRR × Target %)
Percentage of MHR Method:
Target HR = MHR × Target %
Training Zones:
Zone 1 (Recovery): 50-60%
Zone 2 (Fat Burn): 60-70%
Zone 3 (Aerobic): 70-80%
Zone 4 (Anaerobic): 80-90%
Zone 5 (Maximum): 90-100%
The Tanaka formula (208 - 0.7 × age) is more accurate than the traditional 220 - age formula, especially for older adults. The Karvonen Method provides personalized zones based on your fitness level, while the MHR method is simpler but less individualized.
How to Use This Calculator
- Enter Age: Input your current age in years.
- Enter Resting Heart Rate: Input your resting heart rate (measure when completely at rest, typically in the morning).
- Select Method: Choose Karvonen Method (more accurate) or Max Heart Rate Method.
- View Results: See your maximum heart rate and all five training zones with their heart rate ranges.
Frequently Asked Questions
What is the best heart rate zone for fat burning?
Zone 2 (60-70% of max or HRR) is often called the "fat burn zone" because a higher percentage of calories come from fat. However, higher intensity zones burn more total calories. The best approach combines different zones.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or count for 15 seconds and multiply by 4. A normal resting heart rate is 60-100 bpm.
Which method is more accurate?
The Karvonen Method is generally more accurate because it accounts for your individual fitness level through resting heart rate. Fit individuals have lower resting heart rates, which affects their training zones.
How often should I train in each zone?
Most training (70-80%) should be in Zone 2-3 for aerobic base building. Include 10-20% in Zone 4-5 for high-intensity training. Zone 1 is for active recovery. This is the "polarized training" approach.
Expert Reviewed
This calculator was reviewed by Dr. Michael Roberts, MD, MD (Doctor of Medicine)Board Certified in Internal Medicine