Target Heart Rate Calculator
Find your optimal heart rate training zones for exercise. For the most accurate results, use the Karvonen formula and enter your resting heart rate.
Your Training Zones
Enter your details above to see your personalized heart rate zones.
What Is a Target Heart Rate?
Your Target Heart Rate (THR) is a range of how fast your heart should be beating during exercise. Training within this range helps you get the most benefit from your workouts and avoid the risks of over-exercising. This range is calculated as a percentage of your maximum heart rate (MHR).
Calculation Methods: Karvonen vs. Age-Based
- Simple Age-Based Method: This approach estimates your MHR using the simple formula `220 - Age`. While easy, it's a rough estimate and doesn't account for individual fitness levels.
- Karvonen Formula (Recommended): This method is more accurate because it incorporates your **Resting Heart Rate (RHR)**. It calculates your Heart Rate Reserve (HRR) (`MHR - RHR`) and then determines your zones. This provides a much more personalized and effective training range.
How to Measure Your Resting Heart Rate (RHR)
For the most accurate result, measure your RHR first thing in the morning before you get out of bed. Place two fingers (not your thumb) on your wrist or the side of your neck to find your pulse. Count the beats for 30 seconds and multiply by 2 to get your beats per minute (BPM).
The 5 Heart Rate Training Zones Explained
Training in different zones produces different results. The lower zones are best for endurance and burning fat, while the upper zones improve performance and anaerobic capacity.
| Zone 1: Very Light (50-60%) | Improves overall health and helps recovery. Feels very easy. Ideal for warm-ups and cool-downs. |
| Zone 2: Light (60-70%) | Builds aerobic endurance and is the primary "fat burning" zone. You can hold a conversation comfortably. The goal for most long, slow runs. To see how many calories this burns, check our Calories Burned Calculator. |
| Zone 3: Moderate (70-80%) | Improves cardiovascular fitness and circulatory system efficiency. Breathing is harder and you can only speak in short sentences. |
| Zone 4: Hard (80-90%) | Increases your anaerobic threshold, improving speed and performance. This feels uncomfortably hard. If you're running, use our Pace Calculator to track your speed at this intensity. |
| Zone 5: Maximum (90-100%) | Your maximum effort for short bursts (sprints). Only sustainable for very brief periods. For elite athletes. |
Disclaimer: This calculator provides an estimate for informational purposes. The `220 - Age` formula is a statistical average and may not be accurate for all individuals. Consult a doctor before beginning any new exercise program.