Target Heart Rate Calculator
Calculate your optimal heart rate zones for exercise based on age and fitness level. Train smarter, not just harder!
Your Maximum Heart Rate
190 BPM
Formula: 220 - 30 = 190
Your Training Zones
Zone 1 - Recovery
Very light, warm-up/cool-down
130 - 142
BPM (50-60%)
✨ Active recovery, improves blood flow
Zone 2 - Fat Burn
Light effort, can hold conversation
142 - 154
BPM (60-70%)
✨ Burns fat, builds endurance base
Zone 3 - Aerobic
Moderate effort, harder to talk
154 - 166
BPM (70-80%)
✨ Improves cardiovascular fitness
Zone 4 - Anaerobic
Hard effort, can only speak briefly
166 - 178
BPM (80-90%)
✨ Increases speed, power output
Zone 5 - Maximum
Maximum effort, cannot speak
178 - 190
BPM (90-100%)
✨ Maximum performance, short bursts
Zone Overview
⚠️ Disclaimer: These are estimates. Consult a healthcare provider before starting any exercise program, especially if you have heart conditions.
Features
- 5 training heart rate zones
- Basic & Karvonen methods
- Zone-specific benefits
- Visual zone display
- Personalized calculations
How to Use
- 1Enter your age
- 2Optionally add resting heart rate
- 3Choose calculation method
- 4View your training zones
Frequently Asked Questions
What is Karvonen method?
A more accurate formula that factors in your resting heart rate to calculate personalized zones.
How do I measure resting HR?
Measure your pulse first thing in the morning before getting out of bed, for several days, and average them.