Target Heart Rate Calculator - Find Your Training Zones Free Target Heart Rate Calculator

What is Target Heart Rate?

Target heart rate (THR) is the ideal range of heartbeats per minute during exercise to achieve maximum cardiovascular benefit without overexertion. It's typically expressed as a percentage of your maximum heart rate (MHR).

This calculator uses the Karvonen formula, which accounts for your resting heart rate (RHR) to provide more personalized training zones than simple percentage-of-max methods.

The Karvonen Formula

Understanding Heart Rate Zones

• Zone 1 (50–60%): Warm-up and recovery. Light effort, easy breathing. Good for beginners and active recovery days.
• Zone 2 (60–70%): Fat burning zone. Comfortable pace, can hold a conversation. Best for building aerobic base and burning fat.
• Zone 3 (70–80%): Aerobic/cardio zone. Moderate effort, breathing harder. Improves cardiovascular fitness and endurance.
• Zone 4 (80–90%): Anaerobic/threshold zone. Hard effort, can only speak short phrases. Increases speed and performance.
• Zone 5 (90–100%): Maximum effort zone. All-out effort, cannot sustain for long. Used in short interval sprints.

Tips for Using Heart Rate Zones

• Measure Resting HR: Take your pulse first thing in the morning while still lying in bed for the most accurate reading.
• Start Low: If new to exercise, spend most of your time in Zones 1–2 and gradually increase intensity.
• Mix Zones: A well-rounded fitness program includes training across multiple zones throughout the week.
• Listen to Your Body: Heart rate zones are guidelines. If something feels too hard, slow down regardless of the numbers.
• Use a Monitor: A chest strap or wrist-based heart rate monitor gives real-time feedback during workouts.