Target Heart Rate Calculator

Find your optimal heart rate zones for maximizing training effectiveness.

Age

Resting Heart Rate (BPM) Measure first thing in the morning.

Minimum Intensity (%) Typically 50% for recovery, 70% for fitness.

Maximum Intensity (%)

Your Optimal Training Zones

Max Heart Rate (MHR)

Target Zone (BPM)

Detailed Training Zones (Karvonen)

The Karvonen Method for Target Heart Rate (THR)

The **Target Heart Rate (THR) Calculator** uses the highly accurate **Karvonen formula** to determine your **optimal exercise heart rate** zones. Unlike simpler methods that only use maximum heart rate, the **Karvonen formula** factors in your **Resting Heart Rate (RHR)**, providing a highly personalized range based on your actual fitness level. Training within your calculated **HR training zones** ensures you maximize cardiovascular benefits and safely reach your **fat burning zone** or endurance goals.

The Karvonen Formula Explained

The **Karvonen formula** calculates the Heart Rate Reserve (HRR) before applying intensity percentages:

$$\text{THR} = \left(\text{Max HR} - \text{RHR}\right) \times \% \text{Intensity} + \text{RHR}$$

The calculation first estimates your **Max Heart Rate (MHR)** ($\approx 220 - \text{Age}$). Subtracting your **RHR** gives you your HRR, which is the true range of beats available for exercise. Multiplying this by your target intensity (e.g., $70\%$) and adding back your **RHR** yields your **optimal exercise heart rate**.

HR Training Zones for Maximum Benefit

Training in specific **HR training zones** targets different physiological systems:

**Recovery Zone (50-60% MHR):** Light activity, ideal for active recovery and warming up.
**Fat Burning Zone (60-70% MHR):** The rate where the body uses the highest percentage of fat as fuel.
**Aerobic Zone (70-80% MHR):** Improves **cardiovascular fitness** and endurance capacity.
**Anaerobic Zone (80-90% MHR):** High intensity, improves VO2 Max and speed.

Use the detailed table provided by the **Target Heart Rate Calculator** to structure your workouts precisely for your desired outcome.

Target Heart Rate FAQs

Why is the Karvonen formula better than the simpler methods?

The **Karvonen formula** is superior because it uses your actual **Resting Heart Rate (RHR)**, which reflects your current fitness level. A very fit person with a low **RHR** will have a wider HR range to work with, making the resulting **Target Heart Rate** more accurate for defining **HR training zones**.

What is the optimal heart rate for the fat burning zone?

The **fat burning zone** typically falls between $60\%$ and $70\%$ of your **Max Heart Rate (MHR)** or **Heart Rate Reserve**. While fat burning is dominant here, weight loss still depends on overall caloric deficit (**TDEE**), making the **optimal exercise heart rate** the one that you can sustain safely for longer periods.

How do I accurately measure my Resting Heart Rate (RHR)?

To accurately measure your **RHR**, take your pulse immediately upon waking, before you get out of bed. Count the beats for $60$ seconds. A lower **RHR** is often an indicator of better **cardiovascular fitness** and will improve the accuracy of the **Target Heart Rate Calculator**.