Target Heart Rate Calculator

Calculate your target heart rate for exercise based on your age and fitness level.

Calculate Heart Rate Zones

Age

Resting Heart Rate (optional)

Leave empty to use age-based formula only

Fitness Level

Maximum Heart Rate

beats per minute

Zone 1: Recovery

50-60% Max HR

Zone 2: Aerobic Base

60-70% Max HR

Zone 3: Aerobic

70-80% Max HR

Zone 4: Threshold

80-90% Max HR

Zone 5: Anaerobic

90-100% Max HR

Using: 220 - Age formula Using: Karvonen formula (includes resting HR)

Quick Examples:

Heart Rate Zone Benefits

Zone 1: Recovery (50-60%)

Active recovery, warm-up, cool-down

Zone 2: Aerobic Base (60-70%)

Fat burning, endurance building

Zone 3: Aerobic (70-80%)

Cardiovascular fitness, moderate intensity

Zone 4: Threshold (80-90%)

Lactate threshold, performance improvement

Zone 5: Anaerobic (90-100%)

Maximum effort, power development

Training Recommendations

Beginners: Focus on Zones 1-2, build aerobic base

Weight Loss: Zone 2 for fat burning, 30-60 minutes

Endurance: 80% Zone 2, 20% Zones 3-4

Performance: Include all zones with periodization

Recovery: Zone 1 for active recovery days

How to Measure Heart Rate

Chest Strap: Most accurate for exercise

Wrist Monitor: Convenient but less accurate during intense exercise

Manual Pulse: Count for 15 seconds, multiply by 4

Resting HR: Measure first thing in the morning

During Exercise: Check periodically to stay in target zone

Medical Disclaimer

This calculator provides estimates and should not replace professional medical advice. Consult healthcare professionals before starting any exercise program, especially if you have heart conditions or other health concerns.

About This Tool

The target heart rate calculator helps you determine the optimal heart rate range for effective cardiovascular exercise. It considers your age and fitness level to provide personalized recommendations.

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