- Enter your age. Maximum heart rate (MHR) is estimated as 220 minus your age. A 35-year-old has an estimated MHR of 185 bpm. This is the upper ceiling used to define all training zones.
- Enter your resting heart rate. Measure first thing in the morning before getting out of bed. Average readings from 3 consecutive mornings for accuracy. A normal resting HR is 60-100 bpm; athletes often see 40-60 bpm.
- Choose a calculation method. Karvonen (Heart Rate Reserve) accounts for your resting HR and gives more personalized zones, especially useful for athletes. Simple % of Max HR works for general fitness without a resting HR measurement.
Target Heart Rate Calculator
Calculate your maximum and target heart rate zones for fat burn, cardio, and peak training.
Karvonen uses resting HR for more personalized zones (recommended).
Maximum Heart Rate
190 bpm
Based on 220 - age formula
Heart Rate Training Zones
Zone 1 - Recovery
Light activity, active recovery
Zone 2 - Fat Burn
Aerobic base, fat oxidation
Zone 3 - Cardio
Aerobic endurance, moderate effort
Zone 4 - Hard
Lactate threshold, hard effort
Zone 5 - Max
Maximum effort, VO2 max
How to Find Your Heart Rate Zones
Heart Rate Zone Formulas
Max HR (estimated): 220 - age Karvonen (HRR method): Heart Rate Reserve (HRR) = Max HR - Resting HR Target HR = (HRR × Zone%) + Resting HR Example: age 35, resting HR 65 Max HR = 220 - 35 = 185 bpm HRR = 185 - 65 = 120 Zone 3 (70%): (120 × 0.70) + 65 = 149 bpm
Training zones and their purposes:
| Zone | % Max HR | Effort | Purpose |
|---|---|---|---|
| Zone 1 | 50-60% | Very light | Recovery, warm-up |
| Zone 2 | 60-70% | Light | Fat burning, aerobic base |
| Zone 3 | 70-80% | Moderate | Aerobic capacity, tempo |
| Zone 4 | 80-90% | Hard | Lactate threshold, race pace |
| Zone 5 | 90-100% | Max | Speed, VO2 max intervals |
Frequently Asked Questions
Heart rate training zones are percentage ranges of your maximum heart rate, each targeting different physiological adaptations. Zone 2 (60-70%) builds aerobic base and burns fat. Zone 3-4 (70-90%) improves cardiovascular capacity and lactate threshold. Zone 5 (90-100%) develops maximum speed and VO2 max. Monitoring zones during exercise ensures you are training at the right intensity for your specific goals, rather than always running at moderate effort.