❤️ Fitness Tool
Target Heart Rate Calculator
Calculate your optimal heart rate training zones for fat burning, cardiovascular fitness, and athletic performance.
Target Heart Rate Calculator
Max Heart Rate
--bpm
| Zone | Intensity | Heart Rate (bpm) |
|---|
Heart Rate Zones Explained
Training in different heart rate zones triggers different physiological adaptations. The zones are calculated as a percentage of your Maximum Heart Rate (MHR) or Heart Rate Reserve (HRR).
- Zone 1: Recovery (50-60%) - Very light intensity, easy to maintain for a long time. Good for active recovery and warming up.
- Zone 2: Fat Burning (60-70%) - Light intensity, you can hold a conversation. Improves basic endurance and fat burning capacity.
- Zone 3: Aerobic (70-80%) - Moderate intensity, breathing becomes harder. Improves cardiovascular fitness and stamina.
- Zone 4: Anaerobic (80-90%) - Hard intensity, conversation is very difficult. Increases lactic acid tolerance and performance.
- Zone 5: Maximum (90-100%) - Maximum effort, sustainable for very short bursts. Develops maximum power and speed.
Target Heart Rate Formulas
Standard (Fox): MHR = 220 − Age
Simple, but can overestimate MHR in older adults.
Tanaka: MHR = 208 − (0.7 × Age)
More accurate across different age groups.
Karvonen (Heart Rate Reserve):
HRR = MHR − Resting Heart Rate
Target HR = (HRR × %Intensity) + Resting Heart Rate
Most personalized as it accounts for your baseline fitness (RHR).
Simple, but can overestimate MHR in older adults.
Tanaka: MHR = 208 − (0.7 × Age)
More accurate across different age groups.
Karvonen (Heart Rate Reserve):
HRR = MHR − Resting Heart Rate
Target HR = (HRR × %Intensity) + Resting Heart Rate
Most personalized as it accounts for your baseline fitness (RHR).