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Target Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise intensity
Measure your resting heart rate first thing in the morning before getting out of bed
Enter your age to estimate maximum heart rate.
Target Heart Rate Zones
We’ll generate heart rate zones after you provide a valid age (and optional resting heart rate).
Karvonen Formula (Heart Rate Reserve Method)
This method accounts for your resting heart rate and provides more personalized zones.
Add your resting heart rate to unlock personalized Karvonen zones.
Visual Heart Rate Zones
Charts will display once we have enough information to compute your zones.
How to Use Your Target Heart Rate
- • Warm Up Zone: Start every workout here to prepare your body
- • Fat Burn Zone: Ideal for long, steady workouts and weight loss
- • Cardio Zone: Best for improving cardiovascular fitness
- • Peak Zone: High-intensity intervals for performance improvement
- • Maximum Zone: Short bursts only, for advanced athletes
Training Tips
- • Use a heart rate monitor or fitness tracker for accurate measurements
- • Allow time to warm up before reaching higher zones
- • Listen to your body - if something feels wrong, slow down
- • Vary your training across different zones for best results
- • Stay hydrated during exercise
Disclaimer: These calculations are estimates based on standard formulas. Individual variations exist. If you have any heart conditions, take medications that affect heart rate, or have concerns about exercise intensity, consult with a healthcare provider before beginning an exercise program.