Target Heart Rate Calculator
Find your maximum heart rate, resting heart rate, and training zones for safe and effective workouts.
Target Heart Rate Calculator – Find Your Training Zones
What is Target Heart Rate?
Your Target Heart Rate (THR) is the ideal range of beats per minute (bpm) your heart should beat during exercise to get the best cardiovascular benefits while avoiding overtraining.
How is Target Heart Rate calculated?
The most common method is the Karvonen Formula, which uses your age and resting heart rate:
Target HR = [(Max HR − Resting HR) × %Intensity] + Resting HR
- Max HR = 220 − Age
- HRR (Heart Rate Reserve) = Max HR − Resting HR
Heart Rate Training Zones
Each training zone serves a different purpose:
- Very Light (50–60%): Recovery, warm-up
- Light (60–70%): Fat burning, endurance
- Moderate (70–80%): Cardio fitness, sustainable training
- Hard (80–90%): Strength building, intense cardio
- Very Hard (90–100%): Sprints, maximum effort
How to use the Target Heart Rate Calculator?
- Step 1: Enter your age.
- Step 2: Add your resting heart rate (optional for more accuracy).
- Step 3: Click “Calculate” to see your maximum heart rate and training zones.
Benefits of Knowing Your Target Heart Rate
- ⚡ Train safely without overexertion
- 💪 Optimize workouts for fat loss or endurance
- ❤️ Improve cardiovascular health
- 📊 Personalize intensity for better fitness results