Target Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for fat burn, cardio, and peak training.
Uses the Karvonen method when resting heart rate is provided.
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Your Heart Rate Zones
Maximum Heart Rate (MHR) is estimated using the standard formula:
MHR = 220 - Age
Without resting heart rate, target zones use simple percentages of MHR:
Target HR = MHR × intensity %
With resting heart rate (Karvonen method), zones are more personalized:
Target HR = ((MHR - Resting HR) × intensity %) + Resting HR
Training Zones:
- Fat Burn (60–70%): Low intensity, ideal for burning fat and building endurance
- Cardio (70–80%): Moderate intensity, improves cardiovascular fitness
- Peak (80–90%): High intensity, improves speed and power
Staying within the correct zone helps maximize your workout effectiveness and safety. Always consult a doctor before starting a new exercise program.