Target Heart Rate Calculator
Optimize your workout by calculating your ideal heart rate zones for fat loss, endurance, and cardiovascular health.
The Karvonen Formula
This method is more accurate than standard percentages because it factors in your specific resting heart rate.
THR = ((maxHR - restingHR) × %Intensity) + restingHR
maxHRMaximum Heart Rate (220 - Age)
restingHRYour pulse at complete rest
%IntensityTarget exercise intensity (e.g. 0.70)
Manual Calculation Example
Calculate the 70% intensity target for a **30-year-old** with a **Resting HR of 60 bpm**.
1
Find Max HR
Estimate maximum heart rate.
220 - 30 = 190 bpm
2
Find HR Reserve
Max HR minus Resting HR.
190 - 60 = 130 bpm
3
Calculate Intensity Portion
Reserve times 70%.
130 × 0.70 = 91 bpm
4
Add Resting HR
Add resting HR back in.
91 + 60 = 151 bpm
5
Result
Target heart rate at 70% intensity.
Target = 151 bpm
Understanding Heart Rate Zones
Training in different heart rate zones yields different physiological benefits.
- Zone 1 (50-60%): Warm Up. Good for recovery and preparing for exercise.
- Zone 2 (60-70%): Fat Burning. The body relies more on fat for fuel. Good for long duration.
- Zone 3 (70-80%): Aerobic. Increases cardiovascular endurance and lung capacity.
- Zone 4 (80-90%): Anaerobic. Improves speed and power. Lactic acid builds up.
- Zone 5 (90-100%): Maximum. For short bursts only. Very intense.
Frequently Asked Questions
What is a normal resting heart rate?
A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Athletes may have rates as low as 40 bpm.
How do I calculate my max heart rate?
The most common formula is 220 minus your age. However, our calculator uses the Karvonen formula for more personalized results.
What is the fat burning zone?
The fat burning zone is typically between 60% and 70% of your maximum heart rate, where your body burns a higher percentage of calories from fat.