Target Heart Rate Calculator
Calculate your target heart rate zones using the Karvonen formula. Find your ideal exercise intensity for fat burning, cardio, and peak performance.
Karvonen Formula
Max HR = 220 − Age
The Karvonen method uses your heart rate reserve (HRR = Max HR − Resting HR) to calculate target zones. It's more personalized than simple percentage-of-max methods because it accounts for your fitness level through resting heart rate.
Max HR = 220 − 30 = 190 bpm
Heart Rate Reserve = 190 − 65 = 125 bpm
Zone 3 (70%): (125 × 0.70) + 65 = 153 bpm
Zone 3 (80%): (125 × 0.80) + 65 = 165 bpm
Heart Rate Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 | 50-60% | Recovery, warm-up |
| Zone 2 | 60-70% | Fat burning, endurance base |
| Zone 3 | 70-80% | Aerobic fitness, cardio |
| Zone 4 | 80-85% | Anaerobic threshold, speed |
How to Measure Resting Heart Rate
Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck, count the beats for 60 seconds (or 15 seconds × 4). Take measurements on 3 consecutive days and use the average.
FAQ
What zone should I exercise in?
Zone 2 (60-70%) is ideal for fat burning and building endurance. Zone 3 (70-80%) improves cardiovascular fitness. Mix zones for best overall fitness.
Is the 220 minus age formula accurate?
It's a reasonable estimate for most people. Individual max heart rate can vary by ±10-12 bpm. For more accuracy, a supervised stress test is recommended.
⚠️ Medical Disclaimer: This calculator provides estimates for informational purposes only. If you have a heart condition or are starting a new exercise program, consult your doctor first. Stop exercising if you feel dizzy, short of breath, or have chest pain.
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Last updated: 2026-08-08