Target Heart Rate Calculator
Use our free Target Heart Rate Calculator to find your ideal workout heart rate zones based on age (and resting heart rate if you choose). See your fat-burning zone, cardio (aerobic) zone, and HIIT/anaerobic ranges so you can train smarter for weight loss, endurance, or performance.
What Is a Target Heart Rate Zone?
Your target heart rate (THR) is the range your heart should aim for during exercise to match your training goal. Most people estimate max heart rate with the simple formula 220 − age. If you include resting heart rate, you can use the Karvonen formula (Heart Rate Reserve) for more personalized zones.
Common Training Zones (by % of Max HR)
- 50–60% — Easy / Warm-Up: Gentle effort, great for recovery and beginners.
- 60–70% — Fat-Burn / Endurance Base: Comfortable pace, sustainable.
- 70–80% — Aerobic / Cardio: Improves stamina and VO₂ efficiency.
- 80–90% — Anaerobic / Threshold: Hard effort; boosts speed and power.
- 90–100% — Peak / VO₂ Max: Very hard; short intervals only for trained athletes.
Zones are guidelines and can vary based on fitness level, medication, and individual physiology. If you’re new to exercise or have a health condition, consult a professional before starting a high-intensity plan.
Heart Rate Reserve (Karvonen) Method
This method personalizes zones using your resting heart rate (RHR):
HRR = Max HR − Resting HR
Target HR = (HRR × intensity %) + Resting HR
Because it accounts for your current fitness, the Karvonen method often gives more accurate training zones than the one-size-fits-all max-HR approach.
Tips for Training With Heart Rate
- Use a chest strap or optical sensor for more consistent readings.
- Warm up 5–10 minutes before targeting higher zones.
- Hydration, sleep, temperature, and caffeine can affect HR.
- Combine HR with perceived exertion and pace for best results.
More Health & Fitness Calculators
Explore related tools to round out your training and nutrition plan:
- BMI Calculator — Check your weight category based on height and weight.
- BMR Calculator — Estimate calories burned each day at rest.
- Ideal Weight Calculator — Get a height-based target range (Devine, Robinson, Miller, Hamwi).
- Body Fat Percentage Estimator — Gauge body composition beyond BMI alone.
Train smarter with data. Use your target heart rate zones to structure workouts, monitor progress, and hit your goals efficiently and safely.
Frequently Asked Questions
How do I calculate my maximum heart rate?
The standard formula is 220 minus your age. For example, a 35-year-old would have an estimated max heart rate of 185 bpm. This is a general estimate — actual max heart rate varies by individual fitness and genetics.
What heart rate zone burns the most fat?
The fat-burning zone is approximately 50–70% of your maximum heart rate. At this moderate intensity, a higher proportion of calories burned comes from fat. Higher intensity zones burn more total calories but a lower percentage from fat.
Is it safe to exercise at 90% of my max heart rate?
For healthy adults, brief periods at 85–95% max heart rate are common in HIIT and interval training. If you have heart disease, high blood pressure, or are new to exercise, consult your doctor before training at high intensity.
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