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.
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Target Heart Rate Calculator
Calculate your ideal heart rate zones for fat burning, cardio, and peak performance training.
Your Stats
Pro Tip: Measure your resting heart rate in the morning before getting out of bed for best accuracy.
Max Heart Rate
Estimated Maximum Heart Rate
190BPM
Method: Karvonen Formula (More Accurate)
1
Zone 1: Very Light
Warm up, recovery
130 - 142 BPM
50-60% Intensity
2
Zone 2: Light
Fat burning, endurance
142 - 154 BPM
60-70% Intensity
3
Zone 3: Moderate
Aerobic fitness
154 - 166 BPM
70-80% Intensity
4
Zone 4: Hard
Anaerobic capacity
166 - 178 BPM
80-90% Intensity
5
Zone 5: Maximum
Max effort, speed
178 - 190 BPM
90-100% Intensity
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.
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.
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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