Target Heart Rate Calculator
Calculate your optimal heart rate zones for exercise using the Karvonen formula
Advanced Scientific Explanation
This calculator uses the Karvonen formula, which is considered more accurate than simple percentage-based calculations because it accounts for your individual resting heart rate. The formula is:
Target HR = ((Max HR - Resting HR) × Intensity) + Resting HR
Where Max HR is estimated as 220 - age (for adults). This method personalizes your target heart rate based on your current fitness level, as indicated by your resting heart rate.
Your Target Heart Rate
Intensity description will appear here
❤️ Heart Rate Zones
💪 Exercise Recommendations
Fat Burning Zone (50-70%)
Ideal for weight loss and improving endurance. Activities: brisk walking, light jogging, cycling at comfortable pace.
Aerobic Zone (70-80%)
Improves cardiovascular fitness and endurance. Activities: running, cycling, swimming at moderate intensity.
Anaerobic Zone (80-90%)
Develops speed and performance. Activities: interval training, sprinting, high-intensity workouts.
Safety First
Always warm up and cool down. Listen to your body and consult a doctor before starting new exercise programs, especially if you have health concerns.
Important Medical Disclaimer
This target heart rate calculator provides general information based on established exercise physiology principles. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise program. The American Heart Association recommends consulting with a healthcare provider before starting any new exercise regimen, especially if you have pre-existing health conditions.
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❓ Heart Rate Training FAQs
The Karvonen formula is a method for calculating target heart rate zones that takes into account your resting heart rate. The formula is: Target HR = ((Max HR - Resting HR) × Intensity) + Resting HR. This provides a more personalized heart rate range than simple percentage-based calculations because it accounts for your individual fitness level as indicated by your resting heart rate.
There are typically 5 heart rate zones: Zone 1 (50-60%): Very light activity, good for recovery and warm-up. Zone 2 (60-70%): Fat burning zone, improves endurance and aerobic capacity. Zone 3 (70-80%): Aerobic zone, improves cardiovascular fitness and efficiency. Zone 4 (80-90%): Anaerobic zone, improves speed endurance and lactate threshold. Zone 5 (90-100%): Maximum effort, develops peak performance and power. Each zone serves different training purposes and should be incorporated into a balanced fitness program.
The 220 - age formula is a general estimation that works reasonably well for most people, but it has a standard deviation of about 10-12 beats per minute. Individual maximum heart rates can vary significantly based on genetics, fitness level, altitude, temperature, and other factors. Newer formulas like 208 - (0.7 × age) may be slightly more accurate for some populations. For the most accurate results, consider a graded exercise test under professional supervision.
You should consult a healthcare provider before starting heart rate training if you: are over 45 (men) or 55 (women), have a family history of heart disease, have high blood pressure or cholesterol, smoke, are obese, have diabetes, or have any other chronic health condition. Always stop exercising and seek medical attention if you experience chest pain, dizziness, severe shortness of breath, irregular heartbeat, or excessive fatigue during exercise.