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Target Heart Rate Calculator

Calculate your personalized heart rate training zones using Karvonen and %HRmax methods. Includes HRmax estimation and recovery assessment.

Estimated HRmax: — bpm

HRmax Formula Comparison

Your Heart Rate Profile

Maximum HR (HRmax)—
Resting HR (RHR)—
Heart Rate Reserve (HRR)—

📊 Quick Reference

Fat Burning Zone: — bpm
Aerobic Zone: — bpm
Anaerobic Threshold: — bpm

Target Heart Rate Zones (Karvonen Method)

Zone %HRR Target HR (bpm) Perceived Exertion Benefits

Zones by %HRmax (Simpler Method)

Zone %HRmax Target HR (bpm)

Target Heart Rate Training: The Key to Efficient Workouts

Training at specific heart rate zones ensures you're working at the right intensity to achieve your goals—whether it's burning fat, building endurance, or improving performance. This Professional Target Heart Rate Calculator provides personalized zones using the Karvonen method (heart rate reserve) and %HRmax, giving you precise targets for every workout.

Maximum Heart Rate: Finding Your Baseline

HRmax is the highest number of beats per minute your heart can achieve during maximal exercise. While a lab test is most accurate, formulas like Tanaka (208 − 0.7 × age) provide reliable estimates for most adults. This calculator lets you compare five popular equations or enter a custom value if you've had a stress test.

💡 Karvonen vs. %HRmax

Karvonen incorporates resting heart rate, making it more personalized. For example, a fit person with RHR 50 will have higher target HRs than a sedentary person with RHR 80—reflecting their greater capacity. Use Karvonen for precise training, especially for Zone 2 (aerobic base) work.

The Five Training Zones Explained

  • Zone 1 (50‑60% HRR): Very light activity. Ideal for warm‑up, cool‑down, and active recovery.
  • Zone 2 (60‑70% HRR): Light to moderate. Maximizes fat burning and builds aerobic endurance. Should comprise the majority of weekly training.
  • Zone 3 (70‑80% HRR): Moderate to hard. Improves aerobic capacity and lactate clearance. Often used for tempo runs.
  • Zone 4 (80‑90% HRR): Hard. Increases lactate threshold and tolerance for sustained high intensity. Interval training.
  • Zone 5 (90‑100% HRR): Maximum effort. Develops speed and peak power. Short, intense bursts with full recovery.

Frequently Asked Questions

How do I measure my resting heart rate?

Measure immediately upon waking, before getting out of bed. Use your index and middle fingers on the wrist or neck, count beats for 30 seconds and multiply by 2.

What if I'm on beta‑blockers?

Medications affect heart rate. Consult your doctor for appropriate target zones. This calculator is for healthy adults not on HR‑altering drugs.

Should I use a chest strap or wrist monitor?

Chest straps are more accurate for high‑intensity interval training. Wrist‑based optical sensors are sufficient for steady‑state cardio. Either is fine for staying within zones.

How often should I recalculate my zones?

Every 3‑6 months, or if you experience significant changes in fitness, weight, or resting heart rate.

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