Target Heart Rate Calculator
Find your target heart rate zones for exercise based on age and fitness level.
Optimize your workout intensity.
Target Heart Rate Zones
Target heart rate helps you exercise at the right intensity for your goals.
Maximum Heart Rate (MHR) = 220 - Age
Heart Rate Zones:
| Zone | % of MHR | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Warm-up, recovery |
| Zone 2 | 60–70% | Fat burning, endurance |
| Zone 3 | 70–80% | Aerobic fitness |
| Zone 4 | 80–90% | Performance, speed |
| Zone 5 | 90–100% | Maximum effort, sprints |
Karvonen Method (more accurate with resting HR):
Target HR = ((MHR - Resting HR) × % Intensity) + Resting HR