Target Heart Rate Calculator
Target heart rate calculator uses the Karvonen formula to determine your ideal exercise heart rate zones. Find personalized fat-burn, aerobic, and cardio training zones based on age and resting heart rate.
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Formula
How it works: Calculates the target beats per minute (BPM) for different levels of exertion: Moderate (50-70%) and Vigorous (70-85%).
Worked Example
How Target Heart Rate Zones Work
Target heart rate zones help you exercise at the right intensity for your fitness goals. The standard formula estimates your maximum heart rate as 220 minus your age, then applies a percentage to define each zone.
- Fat-burn zone (50-60%): low intensity, ideal for beginners and recovery sessions
- Aerobic zone (60-70%): builds endurance and improves cardiovascular efficiency
- Cardio zone (70-80%): increases VO2 max and overall conditioning
- Anaerobic zone (80-90%): high intensity intervals for speed and power
- The Karvonen formula adjusts for resting heart rate, giving a more personalized target
These zones are estimates. Individual variation exists based on fitness level, medications, and health conditions. Consult a healthcare professional before starting a new exercise program.
You can also calculate changes using our Mean Arterial Pressure (MAP) Calculator or Pulse Pressure Calculator.
Heart Rate Training Zones by Age
Target heart rate zones calculated using the standard formula (220 minus age). Each zone targets different fitness goals from fat burning to maximum performance.
| Age | Max HR | Zone 1: Warm-up (50-60%) | Zone 2: Fat Burn (60-70%) | Zone 3: Cardio (70-80%) | Zone 4: Threshold (80-90%) | Zone 5: Max (90-100%) |
|---|---|---|---|---|---|---|
| 20 | 200 | 100-120 | 120-140 | 140-160 | 160-180 | 180-200 |
| 30 | 190 | 95-114 | 114-133 | 133-152 | 152-171 | 171-190 |
| 40 | 180 | 90-108 | 108-126 | 126-144 | 144-162 | 162-180 |
| 50 | 170 | 85-102 | 102-119 | 119-136 | 136-153 | 153-170 |
| 60 | 160 | 80-96 | 96-112 | 112-128 | 128-144 | 144-160 |
| 70 | 150 | 75-90 | 90-105 | 105-120 | 120-135 | 135-150 |
Note: Max HR estimated using 220 minus age. The Karvonen method (which factors in resting heart rate) provides more personalized zones. Zone 2 (60-70%) is optimal for sustained fat burning. Zone 3-4 (70-90%) builds cardiovascular endurance. Zone 5 should only be sustained for short intervals. For educational reference only.
Frequently Asked Questions
What is the 220-age formula?
It is a common estimate of your Maximum Heart Rate (MHR). While widely used, it can vary by individual fitness levels.
What is a moderate intensity zone?
Usually 50% to 70% of your maximum heart rate, corresponding to about 90-126 BPM for a 40-year-old.
What is a vigorous intensity zone?
Usually 70% to 85% of your maximum heart rate. This zone improves cardio fitness and VO2 max.
How does the Karvonen formula work?
The Karvonen formula is THR = ((HRmax - HRrest) x intensity%) + HRrest. It accounts for resting heart rate, providing a more individualized target than the basic percentage method.
What is the fat-burning heart rate zone?
The fat-burning zone is typically 50-60% of your maximum heart rate. At this lower intensity, a higher proportion of calories burned comes from fat, though total calorie burn is lower than in higher zones.
Is this calculator a substitute for medical advice?
No. This tool provides general estimates for educational purposes only. Always consult a qualified healthcare provider before beginning or modifying an exercise program, especially if you have a heart condition.
Can I use this Target Heart Rate Calculator on my own web page?
You can. Look for the "Embed" button near the top of this calculator. It lets you pick a size, border style, and color palette, then gives you an iframe tag to paste into any webpage. The widget is responsive, loads fast, and costs nothing. More details at calculory.com/services/embed-calculators.
Medical Disclaimer
This calculator is provided for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any decisions based on these results. Do not disregard or delay seeking medical advice because of information obtained from this tool.
AI Assistant
Ask about this calculator
I can help you understand the target heart rate calculator formula, interpret your results, and answer follow-up questions.
Try asking
Our AI assistant provides general estimates and advice only. Please consult a qualified healthcare professional before making any health-related decisions.
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