Target Heart Rate Calculator
Calculate training heart rate zones using a standard max heart rate method or the Karvonen (heart rate reserve) method.
What is target heart rate?
Target heart rate zones are ranges (in beats per minute) that help guide workout intensity. Different zones support different goals—recovery, endurance, aerobic capacity, threshold training, or short high-intensity efforts.
Heart rate zones explained
A common approach is to use a percentage of your estimated maximum heart rate (Standard method). Zones typically range from 50–60% for easy recovery up to 90–100% for maximum effort intervals.
Standard vs Karvonen method
The Karvonen method adjusts zones using your resting heart rate and heart rate reserve (HRR). Many people find Karvonen zones feel more personalized, especially if their resting heart rate is notably low or high.
Frequently Asked Questions
Quick answers about target heart rate zones.
How do I calculate target heart rate?
Estimate max heart rate from age, then calculate zone ranges as percentages of max HR—or use Karvonen with resting HR.
What is the best heart rate zone for fat burning?
Many people use Zone 2 (around 60–70%) for steady endurance work, but fat loss depends on overall energy balance.
What is maximum heart rate?
Maximum heart rate is the highest rate your heart can reach during intense effort. This tool estimates it from age.
What is the Karvonen formula?
Karvonen uses heart rate reserve: Target HR = (HRR × intensity) + resting HR, where HRR = max HR − resting HR.
Is this target heart rate calculator accurate?
It provides estimates. Real zones vary by fitness, health, medication, and testing methods.
Disclaimer
This calculator provides estimates for informational purposes only and does not provide medical advice. If you have health concerns, consult a qualified professional.