Target Heart Rate Calculator
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What is Target Heart Rate?
Target heart rate zones help you exercise at the right intensity to achieve your fitness goals. Different heart rate zones target different training adaptations, from fat burning to cardiovascular improvement.
This calculator uses the Karvonen formula, which considers both your maximum heart rate (220 - age) and resting heart rate to provide more accurate target zones than simple percentage-based calculations.
Understanding Heart Rate Zones
Recovery Zone (50-60% of HRR)
Light activity for recovery, warm-up, and cool-down. Promotes blood flow and recovery without stress.
Aerobic Zone (60-70% of HRR)
Optimal for fat burning and building aerobic endurance. You can maintain this zone for extended periods.
Anaerobic Zone (70-85% of HRR)
Improves cardiovascular capacity and lactate threshold. More challenging but sustainable for moderate durations.
VO2 Max Zone (85-100% of HRR)
Maximum effort zone. Improves VO2 max and speed. Only sustainable for short intervals.
How to Measure Your Heart Rate
- 1.Use a heart rate monitor, fitness tracker, or manually check your pulse
- 2.For manual measurement: Place two fingers on your wrist or neck, count beats for 15 seconds, multiply by 4
- 3.Measure resting heart rate in the morning before getting out of bed for most accurate results
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