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Target Heart Rate Calculator

Find your target heart rate zones for fat burn, cardio, and peak performance.

Complete Guide

Overview

Training at the right heart rate zone maximizes the benefits of each workout. The Karvonen formula uses your resting heart rate to calculate personalized heart rate reserve zones, which are more accurate than maximum heart rate alone.

How to Use

Enter your age.

Enter your resting heart rate (measure first thing in the morning).

Click Calculate for all 5 training zones.

Formula & Calculation

Max HR = 220 – Age
Heart Rate Reserve (HRR) = Max HR – Resting HR
Target HR = (HRR × Intensity%) + Resting HR (Karvonen Formula)

Example

Age 30, Resting HR 65 → Max HR=190, HRR=125 → Fat Burn Zone (60–70%) = 140–153 bpm

Benefits of Using This Calculator

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Precision Training

Train at exactly the right intensity for your goal.

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Maximize Fat Burn

Stay in the fat-burning zone for weight loss workouts.

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Build Endurance

Aerobic zone improves cardiovascular fitness.

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Structured Workouts

Plan intervals and recovery with real data.

Pro Tips

Wear a heart rate monitor during workouts to stay in target zones.
Resting HR decreases as fitness improves.
Zone 2 (fat burn/aerobic) is best for base fitness building.

In-Depth Guide

Target Heart Rate Calculator: Train at the Right Intensity Every Time

Training without knowing your heart rate zone is like running blind. You might be working hard — but are you working at the right intensity for your goal? Target heart rate training gives you precision that pays off in better results for the same time invested.

The Formula — Karvonen Method

Max HR = 220 − Age
Heart Rate Reserve (HRR) = Max HR − Resting HR
Target HR = (HRR × Intensity%) + Resting HR

Worked Example

Age: 35. Resting HR: 62 bpm. Fat burn zone (60–70%).

Max HR = 185 | HRR = 185 − 62 = 123
Zone: (123 × 0.60) + 62 to (123 × 0.70) + 62 = 136–148 bpm

Get all five zones instantly with our Target Heart Rate Calculator.

Training Zone Guide

Zone	Intensity	Primary Benefit
Zone 1	50–60%	Recovery, active rest
Zone 2	60–70%	Fat burning, aerobic base
Zone 3	70–80%	Aerobic conditioning
Zone 4	80–90%	Speed, lactate threshold
Zone 5	90–100%	Maximum performance

Why Zone Training Works

Precision. You know you are at the right intensity — not too hard, not too easy.
Fat burn optimisation. Zone 2 is where the body preferentially uses fat as fuel.
Fitness tracking. As you get fitter, your HR at the same pace decreases — a measurable sign of improvement.

Practical Tips

Measure resting HR properly. In the morning before getting up, before caffeine. Average 3 days.

Spend 80% of training in Zone 2. The polarised training model — 80% easy, 20% hard — is well-evidenced for endurance development.

Use a chest strap. Wrist sensors lag 10–15 seconds and miss HR spikes during intervals.

Final Thoughts

Heart rate zone training turns guesswork into precision. Every session becomes more purposeful and productive when you know exactly where your intensity sits.

Find your training zones with our free Target Heart Rate Calculator.