Target Heart Rate Calculator

Calculate your optimal heart rate zones for different types of exercise and training intensity levels.

Leave blank to use age-only formula (220 - age)

Understanding Heart Rate Training Zones

Zone 1: Active Recovery (50-60%)
Light activity for warm-up, cool-down, and recovery days. Improves overall health and aids recovery.
Zone 2: Base/Aerobic (60-70%)
Comfortable aerobic exercise. Builds aerobic base, burns fat, improves cardiovascular health.
Zone 3: Aerobic (70-80%)
Moderate to moderately hard exercise. Improves aerobic capacity and endurance.
Zone 4: Threshold (80-90%)
Hard exercise at lactate threshold. Improves performance and lactate tolerance.
Zone 5: Anaerobic (90-100%)
Very hard exercise for short periods. Improves power, speed, and anaerobic capacity.

Calculation Methods

Age-Only Formula: Maximum Heart Rate = 220 - Age

Karvonen Formula (with resting HR): Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR

Note: The Karvonen method is more accurate when resting heart rate is known.

How to Use This Calculator

  1. Enter your age (required)
  2. Optionally enter your resting heart rate for more accurate results
  3. View your personalized heart rate training zones
  4. Use these zones to guide your workout intensity

Tips for Measuring Resting Heart Rate