Target Heart Rate Calculator
Calculate your target heart rate zone for optimal exercise based on your age and fitness level. The target heart rate zone is the range of heartbeats per minute that indicates the ideal intensity level for cardiovascular exercise.
Your Target Heart Rate Zones
| Max Heart Rate | 0 bpm |
|---|---|
| Heart Rate Reserve | 0 bpm |
| Zone 1 (Very Light) | 0-0 bpm |
| Zone 2 (Light) | 0-0 bpm |
| Zone 3 (Moderate) | 0-0 bpm |
| Zone 4 (Hard) | 0-0 bpm |
| Zone 5 (Maximum) | 0-0 bpm |
Intensity Scale
- Zone 1 (50-60%): Very light, warm-up/cool-down
- Zone 2 (60-70%): Light, fat burning
- Zone 3 (70-80%): Moderate, aerobic
- Zone 4 (80-90%): Hard, anaerobic
- Zone 5 (90-100%): Maximum, sprint
About Target Heart Rate
Your target heart rate is the range of heartbeats per minute that indicates the ideal intensity level for cardiovascular exercise. Exercising within this zone ensures you're working hard enough to improve your cardiovascular fitness but not so hard that you risk overtraining or injury.
How to Calculate Target Heart Rate
There are several methods to calculate your target heart rate zone:
- Traditional Method: Max HR = 220 - age. Target zone is 50-85% of max HR.
- Tanaka Method: Max HR = 208 - (0.7 × age). More accurate for older adults.
- Karvonen Method: Uses resting heart rate to calculate Heart Rate Reserve (HRR). Target zone is (HRR × intensity%) + resting HR.
- Zoladz Method: Defines 5 zones based on percentages of max HR for different training effects.
Why Target Heart Rate Matters
Exercising at the right intensity is crucial for achieving your fitness goals:
- Too low: May not provide enough cardiovascular benefit
- Too high: Can lead to overtraining and increased injury risk
- Just right: Optimizes fat burning, endurance, and cardiovascular improvement
Understanding Heart Rate Zones
Zone 1 (50-60% of max HR): Very light activity, good for warm-ups, cool-downs, and recovery. Improves basic endurance and fat metabolism.
Zone 2 (60-70% of max HR): Light activity where you can carry on a conversation. Ideal for fat burning and building aerobic endurance.
Zone 3 (70-80% of max HR): Moderate activity where breathing becomes heavier. Improves aerobic capacity and endurance.
Zone 4 (80-90% of max HR): Hard activity where talking becomes difficult. Increases anaerobic threshold and performance.
Zone 5 (90-100% of max HR): Maximum effort, unsustainable for long periods. Improves speed and power.