Target Heart Rate Calculator

Find your optimal training zones for Fat Loss & Cardio.

Age

Years

Resting Heart Rate (RHR)

BPM

Measure your pulse for 1 minute when you wake up. (Avg is 60-80)

Target Intensity

70%

Slide to see target BPM for specific intensity.

Target Heart Rate

0 BPM

(Max HR: 0 BPM)

Your Training Zones

	Zone 1: Warm Up 50% - 60% (Very Light)	0 - 0
	Zone 2: Fat Burn 60% - 70% (Light)	0 - 0
	Zone 3: Aerobic (Cardio) 70% - 80% (Moderate)	0 - 0
	Zone 4: Anaerobic 80% - 90% (Hard)	0 - 0
	Zone 5: VO2 Max 90% - 100% (Maximum)	0 - 0

Why Track Heart Rate?

[Image of heart rate zones chart]

Your heart rate is the most accurate gauge of intensity during a workout. Tracking it ensures you are training effectively for your specific goal, whether that is losing fat, building endurance, or improving athletic performance.

How This Calculator Works (Karvonen Method)

Most basic calculators use the simple formula 220 - Age. This is often inaccurate because it assumes everyone has the same resting heart rate.

Our calculator uses the Karvonen Formula, which is more accurate because it factors in your Resting Heart Rate (RHR).

Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR

Where Max HR = 220 - Age.

Understanding the 5 Zones

Zone 2: The "Fat Burning" Zone (60-70%)

In this zone, your body uses fat as its primary fuel source. It feels easy; you should be able to hold a conversation while exercising. This is ideal for long-duration workouts and building a base fitness level.

Zone 3: The "Cardio" Zone (70-80%)

This improves your cardiovascular system (heart and lungs). You burn more total calories here than in Zone 2, but a mix of fat and carbohydrates (glycogen) is used for fuel.

Zone 4: The "Anaerobic" Zone (80-90%)

Here, you are training your muscles to deal with lactic acid. It hurts. You can only sustain this effort for short periods. This is used in HIIT (High-Intensity Interval Training) to boost metabolism.

Frequently Asked Questions (FAQs)

Q. How do I find my Resting Heart Rate (RHR)?

The best time to measure your RHR is right after you wake up in the morning, before you get out of bed. Count your pulse for 60 seconds. A lower RHR usually indicates better fitness.