Target Heart Rate Calculator - Find Your Training Zones
Use our Target Heart Rate Calculator to determine your optimal training intensity for different fitness goals.
Measure your pulse after waking up or after sitting quietly for 5 minutes
Karvonen method uses your resting heart rate for more personalized zones
How to Use Our Target Heart Rate Calculator
The Target Heart Rate Calculator is designed to help you optimize your workouts by training at the right intensity for your specific goals. Our Target Heart Rate Calculator uses scientifically validated formulas:
Heart Rate Monitoring Notice
For the most accurate heart rate monitoring during exercise, consider using a chest strap heart rate monitor or quality fitness tracker with heart rate functionality.
Step 1: Enter Your Personal Information
Input your age and resting heart rate for the most accurate calculations. Your resting heart rate should be measured after waking up or after sitting quietly for at least 5 minutes.
Step 2: Select Your Fitness Level and Calculation Method
Choose your current fitness level and preferred calculation method. The Karvonen method uses your resting heart rate for more personalized zones, while the Tanaka formula may be more accurate for older adults.
Step 3: Analyze Your Heart Rate Zones
Review your personalized heart rate zones for different training goals. Use these zones to guide your workout intensity and monitor your progress over time as your fitness improves.
Understanding Heart Rate Training Zones
Heart rate training zones are ranges of heart rate values, calculated as percentages of your maximum heart rate, that correspond to different physiological effects and training benefits.
Zone 1: Recovery (50-60%)
Benefits: Active recovery, improved capillary density, enhanced fat metabolism
Feels Like: Very light intensity, comfortable breathing, can easily hold a conversation
Best For: Warm-up, cool-down, recovery days, beginners, and long endurance training
Zone 2: Fat Burning (60-70%)
Benefits: Improved fat oxidation, increased mitochondrial density, better aerobic capacity
Feels Like: Light to moderate intensity, slightly elevated breathing but still conversational
Best For: Long, steady workouts, building base fitness, and weight management
Zone 3: Aerobic (70-80%)
Benefits: Improved cardiovascular system, increased stroke volume, better endurance
Feels Like: Moderate intensity, breathing becomes heavier, conversation becomes challenging
Best For: Improving aerobic capacity and cardiovascular fitness
Zone 4: Anaerobic Threshold (80-90%)
Benefits: Increased lactate threshold, improved tolerance to high-intensity exercise
Feels Like: Hard intensity, heavy breathing, can only speak in short phrases
Best For: Interval training, improving performance, and increasing speed
Zone 5: Maximum (90-100%)
Benefits: Maximum cardiovascular benefits, increased VO2 max, improved anaerobic capacity
Feels Like: Very hard intensity, labored breathing, cannot maintain conversation
Best For: Short intervals, sprints, and performance training for athletes
Want to Improve Your Cardiovascular Fitness?
Download our comprehensive 8-week cardio training program designed to improve your endurance and cardiovascular health using heart rate zone training.
Heart Rate Training Methods and Benefits
Understanding how to train using heart rate zones can significantly improve your fitness results. Here's how different training methods can benefit your overall fitness:
Zone Training Benefits
- More precise workout intensity control
- Reduced risk of overtraining
- Improved workout efficiency
- Better recovery management
- Targeted physiological adaptations
Popular Heart Rate Training Methods
- Steady State: Maintaining consistent heart rate in Zone 2-3
- Interval Training: Alternating between high (Zone 4-5) and low (Zone 1-2) intensities
- Pyramid Training: Gradually increasing then decreasing heart rate zones
- Threshold Training: Extended periods at anaerobic threshold (Zone 4)
- Recovery Training: Keeping heart rate in Zone 1 for active recovery
Monitoring Your Progress
- Track resting heart rate over time (lower indicates improved fitness)
- Monitor heart rate recovery after exercise
- Note improvements in performance at the same heart rate
- Reassess zones every 6-8 weeks
- Adjust training based on heart rate variability
Scientific Background of Heart Rate Training
Heart rate training is based on established exercise physiology principles and has been validated through numerous scientific studies.
IMPORTANT NOTICE
All heart rate calculations are estimates. Individual factors such as medications, environmental conditions, and health status can affect heart rate response to exercise.
Research References
- Tanaka H, Monahan KD, Seals DR. (2001). Age-predicted maximal heart rate revisited.
- Karvonen MJ, Kentala E, Mustala O. (1957). The effects of training on heart rate: A longitudinal study.
- Swain DP, Leutholtz BC. (1997). Heart rate reserve is equivalent to %VO2 reserve, not to %VO2max.
- Robergs RA, Landwehr R. (2002). The surprising history of the "HRmax=220-age" equation.
Calculation Methods
- Traditional: MHR = 220 - Age
- Tanaka: MHR = 208 - (0.7 × Age)
- Karvonen: THR = ((MHR - RHR) × Intensity%) + RHR
- Gellish: MHR = 207 - (0.7 × Age)
- Gulati (Women): MHR = 206 - (0.88 × Age)
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