Target Heart Rate Calculator
Enter your age, resting heart rate and training intensity to compute your personalized target heart-rate zone and 5 training zones using the Karvonen heart-rate-reserve method.
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Frequently Asked Questions
What is the Karvonen (heart-rate-reserve) method?
The Karvonen method treats heart-rate reserve (HRR = max HR β resting HR) as the truly trainable range, so target HR = resting HR + HRR Γ intensity%. Compared with using a flat percentage of max HR, it accounts for your personal resting heart rate and gives a safer, more individualized result. Max HR is estimated as 220 β age.
What is the difference between target HR and max HR?
Max HR (MHR) is the theoretical upper limit of your heart in all-out effort; target HR is the zone you should hold during a given workout. For example, a 30-year-old has MHR β 190 bpm, but the fat-burn zone (60-70%) target is about 142-155 bpm β not sprinting to 190.
What are the five training zones for?
Zone 1 (50-60%) recovery; Zone 2 (60-70%) fat burn; Zone 3 (70-80%) aerobic endurance; Zone 4 (80-90%) anaerobic/threshold; Zone 5 (90-100%) max effort. Pick the zone that matches your goal β consistent Zone 2 work is best for fat loss and base endurance.
Is this formula accurate for everyone?
220 β age is a population average with an individual spread of about Β±10-12 bpm. Athletes or people with cardiovascular conditions should use a treadmill test for personalization. This tool is for reference only and is not a substitute for medical advice.