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Calculate your target heart rate zones for optimal training. Get personalized fat burn, cardio, and peak zones based on your age and resting heart rate using the Karvonen method or simple percentage formula.
More accurate - uses heart rate reserve (max HR - resting HR)
💡 Measure first thing in the morning before getting out of bed
Intermediate Program
Target heart rate is the ideal heart rate range you should maintain during exercise to maximize cardiovascular benefits while staying safe. It's expressed as a percentage of your maximum heart rate and varies based on your fitness goals.
Training in the correct heart rate zone helps you burn fat efficiently, improve endurance, build cardiovascular strength, and avoid overtraining. Whether you're a beginner or an athlete, understanding your target heart rate is essential for effective workouts.
The simplest formula: 220 - your age = Maximum Heart Rate
Then multiply by the desired intensity percentage. For example, for a 30-year-old targeting 70% intensity: (220 - 30) × 0.70 = 133 bpm.
More accurate method that accounts for fitness level:
This method is more personalized because it considers your resting heart rate, which reflects your cardiovascular fitness.
Your maximum heart rate decreases by approximately 1 beat per year. This is why age is the primary factor in heart rate calculations. However, individual variations exist based on genetics and fitness level.
Purpose: Warm-up, cool-down, and active recovery. Very light intensity that prepares your body for exercise or helps it recover.
Best for: Beginners, recovery days, gentle walking
Purpose: Light intensity where your body primarily uses fat for fuel. Improves basic endurance and fat metabolism.
Best for: Weight loss, long-duration cardio, building aerobic base
Purpose: Moderate to vigorous intensity that improves cardiovascular fitness and aerobic capacity. Burns more total calories than fat burn zone.
Best for: General fitness, endurance training, calorie burning
Purpose: High intensity that improves maximum performance capacity and speed. Increases anaerobic threshold.
Best for: HIIT workouts, interval training, athletic performance
Purpose: Very high intensity for short bursts. Develops maximum speed and power. Only sustainable for brief periods.
Best for: Sprint intervals, advanced athletes, short bursts only
Combine fat burn zone (60-70%) for longer sessions with cardio zone (70-80%) for maximum calorie burn. The fat burn zone uses more fat as fuel, but higher zones burn more total calories.
Training in cardio zone (70-80%) strengthens your heart, improves lung capacity, and increases stamina. This is the sweet spot for general fitness improvements.
Peak zone (80-90%) and maximum zone (90-100%) training improves VO2 max, anaerobic capacity, and speed. Essential for competitive athletes and advanced fitness goals.
Resting zone (50-60%) promotes blood flow and recovery without stressing the body. Perfect for rest days, warm-ups, and cool-downs to prevent injury.
| Age | Max HR | Fat Burn | Cardio | Peak |
|---|---|---|---|---|
| 20 | 200 | 120-140 | 140-160 | 160-180 |
| 25 | 195 | 117-137 | 137-156 | 156-176 |
| 30 | 190 | 114-133 | 133-152 | 152-171 |
| 35 | 185 | 111-130 | 130-148 | 148-167 |
| 40 | 180 | 108-126 | 126-144 | 144-162 |
| 45 | 175 | 105-122 | 122-140 | 140-158 |
| 50 | 170 | 102-119 | 119-136 | 136-153 |
| 55 | 165 | 99-115 | 115-132 | 132-149 |
| 60 | 160 | 96-112 | 112-128 | 128-144 |
| 65 | 155 | 93-109 | 109-124 | 124-140 |
| 70 | 150 | 90-105 | 105-120 | 120-135 |
Chest strap monitors are most accurate. Wrist-based fitness trackers and smartwatches are convenient alternatives.
Place two fingers on your wrist (radial artery) or neck (carotid artery). Count beats for 15 seconds and multiply by 4.
Monitor your heart rate every 10-15 minutes during exercise to ensure you're in your target zone.
If you feel dizzy, nauseous, or experience chest pain, stop immediately regardless of your heart rate reading.
Keep a log of your resting heart rate over time. A decreasing resting HR indicates improving fitness.
Target heart rate is the ideal heart rate range during exercise to maximize cardiovascular benefits safely. It's calculated as a percentage of your maximum heart rate (220 minus age) and varies based on fitness goals.
Use the formula: 220 minus your age. For example, a 30-year-old has a max heart rate of 190 bpm. The Karvonen method (using heart rate reserve) provides more personalized results.
The fat burning zone is 60-70% of maximum heart rate where your body uses a higher percentage of fat for fuel. While higher intensity zones use less fat percentage, they burn more total calories per minute, which can also support weight loss goals when combined with proper nutrition.
Simple method uses percentages of max heart rate (220 - age). Karvonen method uses heart rate reserve (max HR - resting HR) for more personalized, accurate results, especially for fit individuals.
Normal resting heart rate for adults is 60-100 bpm. Athletes typically have 40-60 bpm. Lower resting heart rate generally indicates better cardiovascular fitness. Measure it in the morning before rising.
This calculator provides estimates based on established formulas (220-age for max HR and Karvonen method). Results are for educational purposes only and not a substitute for professional medical advice. Always consult a healthcare provider before starting any exercise program, especially if you:
Stop exercising immediately if you experience chest pain, severe shortness of breath, dizziness, or nausea. Seek medical attention if symptoms persist.
This target heart rate calculator is built on evidence-based formulas validated by exercise physiologists and used by healthcare professionals worldwide. Our calculations follow established medical and fitness guidelines to provide accurate, reliable results.
Established by Fox, Naughton, and Haskell (1971) in their landmark study. This formula has been validated across thousands of subjects and remains the gold standard recommended by the American Heart Association for general population heart rate estimation.
Developed by Finnish physiologist Dr. Martti Karvonen in 1957. This method accounts for individual fitness levels by incorporating resting heart rate, providing more personalized training zones. Widely used by certified personal trainers and exercise physiologists.
Based on recommendations from the American College of Sports Medicine (ACSM), American Heart Association (AHA), and peer-reviewed research in exercise physiology. These zones are used by fitness professionals to design safe, effective training programs.
This calculator implements formulas and guidelines from authoritative sources in cardiovascular health and exercise science. The information provided aligns with current clinical practice guidelines for exercise prescription and is regularly updated to reflect current exercise science research.
Sources: American Heart Association, American College of Sports Medicine, Journal of Applied Physiology, Medicine & Science in Sports & Exercise