Target Heart Rate Calculator
Calculate your optimal heart rate zones for different exercise intensities using the Karvonen Formula. This tool helps you train more effectively by identifying your personalized heart rate targets based on your age and resting heart rate.
Maximum Heart Rate
-- bpm
Understanding Heart Rate Zones
Training at different heart rate intensities provides different benefits:
- Warm-up Zone (50-60%): Light activity for warming up and cooling down
- Fat Burn Zone (60-70%): Comfortable pace ideal for improving basic endurance and fat burning
- Aerobic Zone (70-80%): Improves cardiovascular fitness and aerobic capacity
- Anaerobic Zone (80-90%): Builds muscle strength and power
- Maximum Effort Zone (90-100%): Very high intensity for short bursts, improves speed and power
How to Use This Calculator
- Enter your age in years
- Measure your resting heart rate (best done first thing in the morning before getting out of bed)
- Click "Calculate Heart Rate Zones" to see your personalized training zones
- Use these zones to guide your workout intensity
Important Disclaimer
Medical Advisory: This calculator provides general guidance only and should not replace professional medical advice. Consult with your healthcare provider before beginning any new exercise program, especially if you have any pre-existing health conditions, take medications that affect heart rate, or are over 40 years old and previously sedentary.