Target Heart Rate Calculator

Your Target Heart Rate (THR) defines the ideal beats-per-minute (bpm) range to maintain during exercise to achieve specific physiological adaptations like fat burning or cardiovascular endurance.

The 5 Heart Rate Training Zones

• Zone 1: Active Recovery (50% – 60% HRR): Gentle warm-up, cool-down, promotes circulation and tissue repair.
• Zone 2: Aerobic Base & Fat Burn (60% – 70% HRR): Peak fat oxidation, builds mitochondrial density and cardiovascular foundation.
• Zone 3: Aerobic Endurance (70% – 80% HRR): Improves lung capacity, blood volume, and aerobic efficiency.
• Zone 4: Anaerobic Lactate Threshold (80% – 90% HRR): Increases lactate tolerance, sustained race pace, and high-speed endurance.
• Zone 5: Maximum VO2 Max Sprint (90% – 100% HRR): Peak anaerobic power, short interval sprints (10 to 60 seconds).

The Karvonen Formula (Heart Rate Reserve Method)

Unlike simple %HR_{ max}, the Karvonen formula accounts for your individual Resting Heart Rate (RHR), providing significantly more accurate training zones: Target HR = [( HR_{ max} - HR_{ rest}) × % Intensity] + HR_{ rest}

Enter your age and resting heart rate above to calculate your personalized 5-zone cardiovascular training chart.