Target Heart Rate Calculator
Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities to optimize your workouts.
📊 Personal Information
Results
Maximum Heart Rate
Based on age: 220 - 0
Results
Heart Rate Reserve (Karvonen Method)
Heart Rate Reserve: 0 bpm
HRR = Maximum HR - Resting HR
🎯 Target Heart Rate Zones
📝 Understanding Heart Rate Zones
Zone 1 - Active Recovery (50-60%): Very light activity, promotes recovery and fat burning.
Zone 2 - Base Endurance (60-70%): Comfortable pace, builds aerobic base, primary fat burning zone.
Zone 3 - Aerobic (70-80%): Moderate effort, improves cardiovascular efficiency.
Zone 4 - Threshold (80-90%): Hard effort, improves lactate threshold and performance.
Zone 5 - Neuromuscular Power (90-100%): Maximum effort, develops speed and power.
🔬 Calculation Methods
Basic Method: Target HR = (220 - Age) × Intensity%
Karvonen Method: Target HR = ((220 - Age - Resting HR) × Intensity%) + Resting HR
Note: These are estimates. For precise training zones, consider getting a professional fitness assessment.