Target Heart Rate Calculator
Determine your optimal heart rate zones for training and cardiovascular health.
Heart Rate Zones
| Zone | Intensity | BPM Range |
|---|---|---|
| Fat Burn | 50-60% | -- |
| Aerobic | 60-70% | -- |
| Anaerobic | 70-80% | -- |
| VO2 Max | 80-90% | -- |
What is Target Heart Rate Calculator?
A Target Heart Rate Calculator helps you identify the ideal heart rate ranges for different types of cardiovascular training. These zones are based on a percentage of your maximum heart rate and guide you toward workouts that match your fitness goals, whether that is fat burning, endurance building, or high-intensity performance.
If you provide your resting heart rate, the calculator uses the Karvonen formula, which factors in your heart rate reserve. This personalized approach often produces more accurate training zones than simple age-based percentages alone, especially for well-trained individuals.
How to Use
- Enter your age to estimate your maximum heart rate.
- Optionally enter your resting heart rate for personalized Karvonen-based zones.
- Click Calculate Zones to view your BPM ranges for each training zone.
- Use a heart rate monitor or fitness tracker to stay within your desired zone during workouts.
Frequently Asked Questions
What is the Karvonen formula?
The Karvonen formula calculates target heart rate by using your heart rate reserve (max HR minus resting HR). It provides more individualized zones than simple max HR percentages.
Which zone is best for fat loss?
The "Fat Burn" zone (50-60% of max HR) uses a higher proportion of fat for fuel, but total calorie burn matters most for weight loss. Higher zones burn more calories overall.
How do I measure resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or count for 30 seconds and multiply by two.
Is the 220 minus age formula accurate?
It is a useful estimate for the general population, but individual max heart rates can vary by 10-20 BPM. For precise training, consider a supervised max HR test.