Target Heart Rate Calculator
Calculate your target heart rate zones using the Karvonen method. Get personalized training zones for optimal cardio performance with AI-powered training advice.
Understanding Heart Rate Training Zones
Training with heart rate zones allows you to optimize your workouts based on specific goals. Whether you're aiming to burn fat, build endurance, or increase speed, each zone serves a purpose. Our target heart rate calculator uses the scientifically validated Karvonen method, which factors in both your maximum heart rate and resting heart rate to provide personalized zones that reflect your actual fitness level.
Calculate Your Target Heart Rate Zones
Enter your age and resting heart rate. Measure resting HR first thing in the morning.
Measure before getting out of bed in the morning
Frequently Asked Questions
Common questions and answers
What is target heart rate?
Target heart rate is the ideal heart rate range for achieving specific fitness goals during exercise. It's based on your maximum heart rate and resting heart rate, using the Karvonen formula to account for your individual fitness level.
What is the Karvonen formula?
The Karvonen formula calculates target heart rate using: Target HR = ((Max HR - Resting HR) × Intensity %) + Resting HR. This method is more accurate than simple percentage-based calculations because it accounts for your resting heart rate, which reflects fitness level.
Which heart rate zone should I train in?
It depends on your goals. Zone 1-2 (50-70%) for recovery and fat burning, Zone 3 (70-80%) for aerobic endurance, Zone 4 (80-90%) for lactate threshold, and Zone 5 (90-100%) for maximum effort and VO2 max training. Most training should be in Zones 2-3.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or count for 30 seconds and multiply by 2. For best accuracy, take measurements over several days and calculate the average.
Should I train at max heart rate?
Training at maximum heart rate (Zone 5) should be done sparingly and only during high-intensity interval training (HIIT). Most training should occur in Zones 2-4. Excessive Zone 5 training can lead to overtraining, injury, and burnout.