Target Heart Rate Calculator
Calculate optimal heart rate zones for effective training and fat burning
Calculate Your Target Heart Rate
Age is used to calculate maximum heart rate
Measure first thing in the morning before getting up
Uses heart rate reserve for more accurate zones
Percentage of heart rate reserve or max HR
Quick Intensity Selection
Example Calculation
35-Year-Old Athlete Example
Age: 35 years
Resting Heart Rate: 60 bpm
Target Intensity: 75% (Aerobic Zone)
Max HR: 220 - 35 = 185 bpm
Heart Rate Reserve: 185 - 60 = 125 bpm
Karvonen Calculation
Target HR = Resting HR + (Intensity × HR Reserve)
Target HR = 60 + (0.75 × 125)
Target HR = 60 + 94 = 154 bpm
How to Measure Resting Heart Rate
Best Time
Measure first thing in the morning before getting out of bed
Pulse Location
Wrist (thumb side) or neck (below jaw)
Count
Count beats for 60 seconds or 15 seconds × 4
Training Zone Benefits
Fat Burning (60-70%)
Optimal fat oxidation, sustainable pace
Aerobic (70-80%)
Cardiovascular improvement, endurance
Anaerobic (80-90%)
Power training, lactate threshold
Maximum (90-100%)
Peak performance, short intervals
Understanding Target Heart Rate
What is Target Heart Rate?
Target heart rate is the optimal heart rate range for achieving specific fitness goals during exercise. Training within your target zones ensures maximum effectiveness while maintaining safety.
Why Use Target Heart Rate?
- •Optimize training effectiveness
- •Prevent overtraining and injury
- •Track fitness improvements
- •Achieve specific goals (fat loss, endurance)
Calculation Methods
Karvonen Formula (Recommended)
Target HR = Resting HR + (Intensity × HR Reserve)
More accurate as it considers individual fitness level
Percentage Method
Target HR = Max HR × Intensity
Simple but less personalized approach
Note: The Karvonen method provides more personalized results by accounting for your resting heart rate and current fitness level.
Training Zone Applications
Fat Burning
60-70% intensity
Weight loss, base building
Cardiovascular
70-80% intensity
Heart health, endurance
Performance
80-90% intensity
Speed, power, competition