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Calculate Your Target Heart Rate Zones

Determine your ideal heart rate zones for fat burning, cardio, and peak performance using the Karvonen and Standard formulas. Fast, free, and private.

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1

Enter Age

Input your current age to estimate your maximum heart rate.

2

Resting Heart Rate

Optionally enter your resting heart rate for the Karvonen formula (recommended).

3

View Zones

See your personalized heart rate ranges for different training intensities.

Optimizing your cardiovascular training requires working in the right heart rate zones. Our Target Heart Rate Calculator helps you identify your 5 key training zones (from Very Light to Maximum) using both the standard age-based formula and the more accurate Karvonen formula, which accounts for your resting heart rate.

Key Features

Dual Formula Support

Choose between the Standard (220-Age) formula or the precision Karvonen method.

5 Training Zones

Calculates precise BPM ranges for Warm-up, Fat Burn, Cardio, Hard, and Max Effort zones.

Resting HR Adjustment

Factor in your fitness level by including your resting heart rate for personalized results.

Frequently Asked Questions

The Karvonen formula is generally more accurate for individuals with higher or lower than average resting heart rates, as it takes your specific fitness level into account.

The fat burning zone is typically considered to be Zone 2 (60-70% of Max HR), where the body primarily uses fat as fuel.

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