Target Heart Rate Calculator
Calculate personalized heart rate training zones for optimal workout intensity and fitness goals
Target Heart Rate Calculator
Measure first thing in the morning before getting out of bed
Your Heart Rate Metrics
190
Max Heart Rate
(220 - age)
70
Resting Heart Rate
(your input)
120
Heart Rate Reserve
(max - resting)
Heart Rate Training Zones
Based on Karvonen Formula
Zone 1: Active Recovery
SecondaryVery light activity, warmup, cooldown
130-142
bpm
Intensity: 50-60%
Benefits: Recovery, fat burning, base fitness
Zone 2: Aerobic Base
RecommendedLight to moderate exercise, conversational pace
142-154
bpm
Intensity: 60-70%
Benefits: Endurance building, fat burning, cardiovascular health
Zone 3: Aerobic Fitness
RecommendedModerate to hard exercise, slightly breathless
154-166
bpm
Intensity: 70-80%
Benefits: Improved aerobic capacity, endurance
Zone 4: Lactate Threshold
SecondaryHard exercise, challenging but sustainable
166-178
bpm
Intensity: 80-90%
Benefits: Improved lactate tolerance, race pace training
Zone 5: Neuromuscular Power
Very hard exercise, sprint intervals
178-190
bpm
Intensity: 90-100%
Benefits: Power, speed, anaerobic capacity
Training Recommendations for Moderate Level
Weekly Training Distribution
70% Easy-Moderate (Zone 2-3), 20% Hard (Zone 4), 10% Recovery (Zone 1)
Focus Zones for Your Level
- Zone 2: Aerobic Base
- Zone 3: Aerobic Fitness
Training Tips
- • Monitor your heart rate during exercise
- • Start conservative and build gradually
- • Most training should be in lower zones
- • Allow adequate recovery between hard sessions
Calculation Methods Explained
Karvonen Formula
More accurate and personalized
Accounts for resting heart rate
Better for trained individuals
Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR
Age-Based Formula
Simple and widely used
Good for general population
Less personalized
Target HR = Max HR × %Intensity
What is Target Heart Rate Calculator?
A target heart rate calculator helps determine optimal heart rate zones for different types of exercise and fitness goals. Training in specific heart rate zones maximizes the effectiveness of your workouts and helps achieve specific fitness adaptations.
Why Heart Rate Training Matters
- Objective Intensity: Provides measurable workout intensity regardless of how you feel
- Optimal Adaptation: Different zones trigger different physiological adaptations
- Prevents Overtraining: Helps ensure adequate recovery and prevent burnout
- Maximizes Efficiency: Ensures you're training at the right intensity for your goals
How to Use Heart Rate Zones
- Use a heart rate monitor or fitness tracker for accurate readings
- Spend most training time (80%) in lower intensity zones (Zone 1-2)
- Reserve high-intensity work (Zone 4-5) for specific training sessions
- Allow proper recovery between high-intensity sessions
FAQ - Target Heart Rate Calculator
Measure your resting heart rate first thing in the morning before getting out of bed, ideally after a good night's sleep. Take your pulse for 60 seconds or count for 15 seconds and multiply by 4. Do this for several consecutive days and use the average.