Target Heart Rate Calculator
Calculate your target heart rate zones for different fitness goals. Free heart rate calculator with multiple formulas including Karvonen method. Get personalized training zones for fat burning, cardio, and peak performance.
Heart Rate Training Zones
Warm Up / Recovery
50-60% of Max HRFat Burning Zone
60-70% of Max HRCardio / Aerobic Zone
70-80% of Max HRHard / Anaerobic Zone
80-90% of Max HRMaximum Effort Zone
90-100% of Max HRZone Summary Table
| Zone | Heart Rate Range | Benefits |
|---|---|---|
| Warm Up / Recovery | - | Recovery, warm-up, cool-down |
| Fat Burning Zone | - | Fat burning, endurance building, aerobic base |
| Cardio / Aerobic Zone | - | Cardiovascular fitness, aerobic capacity |
| Hard / Anaerobic Zone | - | Performance improvement, lactate threshold |
| Maximum Effort Zone | - | Maximum performance, speed, power |
What is Target Heart Rate?
Target heart rate is the ideal range your heart should beat during physical activity to gain maximum benefits from exercise. By training in specific heart rate zones, you can optimize your workouts for different goals such as fat burning, improving cardiovascular fitness, or building endurance.
Your target heart rate is calculated as a percentage of your maximum heart rate, which is the highest heart rate you should reach during intense exercise. Different training zones correspond to different intensities and fitness benefits.
How to Measure Your Resting Heart Rate
For the most accurate Karvonen calculation, you need to know your resting heart rate:
- Measure first thing in the morning before getting out of bed
- Sit quietly for 5 minutes before measuring
- Place your index and middle fingers on your wrist or neck pulse
- Count the beats for 60 seconds (or count for 30 seconds and multiply by 2)
- Average measurements over 3-5 consecutive mornings for best accuracy
Heart Rate Calculation Formulas
Standard (220 - Age)
The Standard formula (220 - age) is the most widely used and simplest method. While not the most accurate for everyone, it provides a good general estimate for most people.
MHR = 220 - Age
Karvonen Method
The Karvonen Method takes into account your resting heart rate, making it more personalized and generally more accurate. It's especially useful for people with lower or higher than average resting heart rates.
THR = ((MHR - RHR) × %Intensity) + RHR
Gulati (For Women)
The Gulati formula (206 - 0.88 × age) was specifically developed for women and tends to be more accurate for female athletes and exercisers.
MHR = 206 - (0.88 × Age)
Tips for Heart Rate Training
- Use a heart rate monitor or fitness tracker for accurate real-time measurements
- Allow 5-10 minutes to reach your target heart rate zone during exercise
- Spend most of your time in Zones 2-3 (60-80%) for general fitness
- Use Zone 1 (50-60%) for recovery days and warm-up/cool-down
- Limit high-intensity training (Zones 4-5) to 1-2 times per week
- Heart rate can be affected by stress, caffeine, medication, and hydration
- As you get fitter, you'll need to work harder to reach the same heart rate zones
- Consistency is more important than intensity for long-term fitness gains
Important Notes
- These calculations provide estimates - individual variations are normal
- Maximum heart rate formulas are less accurate for highly trained athletes
- Medications (especially beta-blockers) can significantly affect heart rate
- If you have cardiovascular conditions, consult your doctor before using these zones
- Heart rate can vary by 10-15 beats due to factors like temperature, altitude, and time of day
- The 220-age formula may overestimate max HR for older adults and underestimate for younger people
- Perceived exertion is also important - don't rely solely on heart rate numbers
- If you feel dizzy, nauseated, or experience chest pain during exercise, stop immediately and seek medical attention
- Warm up properly before entering higher heart rate zones
- Recovery time increases as you train in higher zones - plan accordingly