Target Heart Rate Calculator
Calculate your target heart rate zones for effective exercise. Understand how age, fitness level, and goals affect your optimal training heart rate ranges.
Step 1: Personal Details
Understanding Heart Rate Zones
Target heart rate zones help optimize your workouts. Different zones (50-85% of max) provide different benefits: fat burning, aerobic improvement, or peak performance.
Step 2: Training Zones
About Heart Rate Zones
Zone 1 (50-60%): Warm-up/recovery. Zone 2 (60-70%): Fat burning. Zone 3 (70-80%): Aerobic. Zone 4 (80-90%): Anaerobic. Zone 5 (90-100%): Maximum effort.
Target Heart Rate Results
Your Target Heart Rate Zone
Training Zone Comparison
| Zone | Intensity | Heart Rate Range | Training Effect | Duration |
|---|
Heart Rate Zone Analysis
Heart Rate Formulas
Karvonen Formula: Target HR = ((Max HR – Resting HR) × Intensity) + Resting HR
The most accurate method accounts for your resting heart rate. Simple formula uses 220 – age for max HR. Always consult a doctor before starting intense exercise programs.
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