Target Heart Rate Calculator
Calculate your optimal heart rate zones for different types of cardio workouts.
About Target Heart Rate Calculator
Our Target Heart Rate Calculator helps you determine your optimal heart rate zones for different types of cardio workouts.
Heart Rate Zones
- Recovery Zone (50-60%): Light activity for recovery and warm-up
- Fat Burn Zone (60-70%): Moderate intensity for fat burning and endurance
- Aerobic Zone (70-80%): Moderate to high intensity for cardiovascular fitness
- Anaerobic Zone (80-90%): High intensity for performance improvement
- Maximum Zone (90-100%): Maximum effort for short intervals
How to Calculate
The calculator uses the Karvonen Formula to determine your target heart rate zones:
- Maximum Heart Rate = 220 - Age
- Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate
- Target Heart Rate = (Heart Rate Reserve × Intensity) + Resting Heart Rate
Important Notes
- Always consult with a healthcare provider before starting a new exercise program
- Monitor your heart rate during exercise using a heart rate monitor
- Stay hydrated and listen to your body
- Progress gradually to avoid injury
- Consider your fitness level and health conditions