Target Heart Rate Calculator
Calculate your optimal heart rate zones for different fitness goals
Personal Information
Measure your pulse when completely at rest for most accurate results
Karvonen Formula
More accurate – uses resting heart rate
Max HR Formula
Standard method – 220 minus age
Your Results
Target Heart Rate Zone
Key Metrics
All Heart Rate Zones
Training Recommendations
Heart Rate Zone Guide
Zone 1
- 50-60% Max HR
- • Very light intensity
- • Warm-up/Cool-down
- • Recovery sessions
- • Beginner-friendly
Zone 2
- 60-70% Max HR
- • Fat burning zone
- • Conversational pace
- • Builds endurance
- • Sustainable effort
Zone 3
- 70-80% Max HR
- • Aerobic zone
- • Improved cardio
- • Moderate effort
- • Breathing deepens
Zone 4
- 80-90% Max HR
- • Anaerobic threshold
- • Hard effort
- • Improves performance
- • Breathing labored
Zone 5
- 90-100% Max HR
- • Maximum effort
- • Short bursts only
- • Elite training
- • Not sustainable
Important Safety Information
Consult your doctor before starting any new exercise program, especially if you have any pre-existing health conditions.
These calculations provide estimates only. Individual heart rate responses can vary based on fitness level, genetics, medications, and other factors.
Stop exercising immediately if you experience chest pain, dizziness, severe shortness of breath, or any other concerning symptoms.
Always listen to your body and adjust intensity based on how you feel during exercise.