Target Heart Rate Calculator
Calculate your heart rate training zones using the Karvonen formula. See recovery, fat burn, cardio, peak, and max zones.
For informational purposes only. Not a substitute for professional medical advice. Consult a healthcare provider before making changes to your diet or exercise routine.
About Target Heart Rate Calculator
Training in the right heart rate zone makes your workouts more effective. This calculator estimates your maximum heart rate and breaks it down into five training zones, each targeting different fitness adaptations.
Five Training Zones
The calculator shows five zones from Recovery (50-60%) through to Max (90-100%). Each zone has a specific purpose - from gentle warm-ups in the recovery zone to all-out sprint intervals in the max zone. The colour-coded display makes it easy to see where each zone falls.
Karvonen Formula
If you enter your resting heart rate, the calculator uses the Karvonen formula instead of simple percentage calculations. This method accounts for your heart rate reserve and produces more personalised training zones. Without resting HR, it defaults to the standard percentage-of-max approach.
Using Your Zones
Pair your heart rate zones with a pace calculator to match your running pace to the right zone. You can also use the calories burned calculator to estimate the energy cost of training at different intensities.
Privacy
All calculations happen in your browser. No health data is sent to any server or stored.
Frequently Asked Questions
How is maximum heart rate estimated?
The most common formula is 220 minus your age. While simple and widely used, it provides a general estimate. Your actual maximum heart rate may be higher or lower. A clinical stress test is the most accurate way to determine your true max HR.
What is the Karvonen formula?
The Karvonen formula calculates target heart rate using your heart rate reserve (the difference between max HR and resting HR). The formula is Target HR = ((Max HR - Resting HR) x intensity percentage) + Resting HR. It produces more personalised zones compared to simple percentage-of-max calculations.
Why should I add my resting heart rate?
Adding your resting heart rate enables the Karvonen formula, which accounts for your current fitness level. Someone with a resting HR of 55 bpm has a very different training range than someone at 80 bpm, even if they are the same age. The Karvonen method captures this difference.
Which heart rate zone should I train in?
It depends on your goals. The fat burn zone (60 to 70 percent) is good for longer, moderate sessions. The cardio zone (70 to 80 percent) improves cardiovascular fitness. The peak zone (80 to 90 percent) builds speed and anaerobic capacity. Most training plans include a mix of zones.
How do I measure my resting heart rate?
Measure your heart rate first thing in the morning before getting out of bed. Count your pulse for a full 60 seconds, or count for 15 seconds and multiply by 4. Take measurements over several days and use the average for the most accurate result.