Target Heart Rate Calculator
Find your target heart rate zones for different exercise intensities.
Fitness Secret
Most of your fat loss journey happens in the "Fat Burn" zone, whereas cardiovascular health is best improved in the "Aerobic" zone.
What is Target Heart Rate?
Target heart rate is a range of numbers that reflect how fast your heart should beat when you exercise. Staying within these specific zones helps you maximize the benefits of your workout, whether your goal is fat loss, cardiovascular endurance, or peak performance.
Optimize Your Training
Exercising at the right intensity is crucial for achieving your fitness goals. If your heart rate is too low, you might not see significant improvements; if it's too high for too long, you risk overtraining or injury. Target heart rate zones provide a clear roadmap for your workouts.
Training Intelligence
Varying your intensity across different heart rate zones ensures a balanced approach that promotes recovery while building elite aerobic capacity.
Karvonen Formula
THR = ((MHR - RHR) × %Intensity) + RHRThe Karvonen formula is highly regarded because it incorporates your Resting Heart Rate (RHR), providing a more personalized and accurate range than age-based calculations alone.
Performance Examples
Weight Loss
A 40-year-old aiming for fat burn should target a zone of 60-70% of their maximum heart rate capacity.
Endurance
Long-distance runners often spend most of their training in the aerobic zone (70-80%) to build cardiovascular strength.