Target Heart Rate Calculator

What is Target Heart Rate?

Target heart rate is the range of heart rates you should aim for during exercise to achieve specific fitness goals. It's calculated as a percentage of your maximum heart rate or using the more accurate Karvonen formula which accounts for your resting heart rate. Training in the right zone helps you burn fat, build endurance, or improve performance.

The Five Training Zones

Each zone serves a different purpose:

• Zone 1 - Very Light (50-60%): Warm-up, recovery, and easy activity. Perfect for beginners and rest days
• Zone 2 - Light (60-70%): Fat burning zone. Your body primarily uses fat for fuel. Ideal for weight loss
• Zone 3 - Moderate (70-80%): Aerobic zone. Improves cardiovascular fitness and endurance
• Zone 4 - Hard (80-90%): Anaerobic threshold. Improves speed and performance. For advanced athletes
• Zone 5 - Maximum (90-100%): Maximum effort. Short intervals only. For peak performance training

Karvonen vs Simple Method

Two main methods for calculating target heart rate:

• Simple Method: Target HR = Max HR × % intensity. Simple but less accurate
• Karvonen Formula: Target HR = (HRR × % intensity) + Resting HR. More accurate because it accounts for individual fitness level
• Heart Rate Reserve (HRR): Max HR - Resting HR. Represents your usable heart rate range
• Which to use: Karvonen is better for most people, especially those with different fitness levels

Choosing the Right Zone

Your training zone depends on your goals:

• Weight Loss: Zone 2 (60-70%) - Fat burning zone, sustainable for longer durations
• Endurance: Zone 3 (70-80%) - Builds aerobic capacity and stamina
• Performance: Zone 4 (80-90%) - Improves anaerobic threshold and speed
• HIIT Training: Alternate between Zone 4-5 with recovery in Zone 1-2
• Recovery: Zone 1 (50-60%) - Active recovery between intense sessions

Using This Calculator

Follow these steps:

• Step 1: Choose your preferred formula (Karvonen or Simple)
• Step 2: Enter your age and resting heart rate
• Step 3: Select your fitness level
• Step 4: Choose your training intensity goal
• Step 5: Enter your planned workout duration
• Step 6: Click "Calculate" to see your target heart rate zones
• Step 7: Use the zones to guide your workouts