Finance Health Math Other Blog
Login

Target Heart Rate

Optimize Your Exercise Intensity

Enter your age and resting heart rate to calculate your personalized training zones.

years
BPM
Measure this when you first wake up for best accuracy.

Your Training Zones

Enter your details to see your personalized heart rate zones.

Understanding Heart Rate Zones

What is Target Heart Rate?

Your target heart rate is a range of beats per minute (BPM) that indicates how hard your heart is working during physical activity. Training within specific zones allows you to target different physiological adaptations, such as fat loss, aerobic endurance, or anaerobic power.

While the simple "220 - age" formula is common, our calculator uses the Karvonen Formula, which incorporates your resting heart rate to provide a more personalized and accurate range.

The 5 Training Zones Explained

Zone 1: Very Light (50-60%)

Ideal for warm-ups, cool-downs, and active recovery. Improves overall health and helps with recovery after harder sessions.

Zone 2: Light (60-70%)

The "Fat Burning Zone." Enhances aerobic endurance and the body's ability to use fat as a fuel source. You should be able to hold a conversation.

Zone 3: Moderate (70-80%)

The "Aerobic Zone." Improves cardiovascular capacity and efficiency. Great for building stamina for longer activities.

Zone 4: Hard (80-90%)

The "Anaerobic Zone." Increases speed and power. You'll breathe heavily and won't be able to speak more than a few words.

Zone 5: Maximum (90-100%)

Maximum effort. Used for short bursts of speed (sprints). Only for highly fit individuals and short durations.

How to Measure Resting Heart Rate

For the most accurate results, measure your resting heart rate (RHR) in the morning before getting out of bed. Find your pulse on your wrist or neck, count the beats for 60 seconds, or count for 15 seconds and multiply by 4.

A lower RHR typically indicates better cardiovascular fitness, though it can also be influenced by age, stress, and medication.

Frequently Asked Questions

It is a rough estimate. It doesn't account for individual fitness levels or resting heart rate. The Karvonen formula used here is generally considered more accurate for athletes and active individuals.

For most adults, a normal RHR is between 60 and 100 BPM. Highly trained athletes may have an RHR as low as 40 BPM.

Yes, certain medications like beta-blockers can lower your heart rate, while others may raise it. If you are on medication, consult your doctor for your specific target zones.

Zone 5 should be used sparingly, typically only for short intervals during high-intensity interval training (HIIT). Most training should occur in Zones 2 and 3.

This is known as EPOC (Excess Post-exercise Oxygen Consumption). Your body is working to return to its resting state, which requires extra energy and oxygen.

Training Tips

  • Use a chest strap for accuracy.
  • Don't ignore how you feel.
  • Hydrate before and after.
  • Warm up for at least 5-10 mins.
  • Cool down to lower HR gradually.

Related Tools

Calorie Burned Pace Calculator One Rep Max BMI Calculator
Learn More

Heart Rate & Exercise:

Medical Disclaimer

This calculator is for informational purposes only. Consult a physician before starting any high-intensity exercise program, especially if you have a history of heart disease or high blood pressure.