Target Heart Rate Calculator
Find your target heart rate training zones using the Karvonen (heart-rate reserve) method and percentage of max heart rate, based on your age and resting HR.
Max Heart Rate
190bpm
220 − age
Heart Rate Reserve
125 bpm
max − resting
| Zone | Target HR |
|---|---|
Zone 1 · Very light Warm-up, recovery · 50–60% | 128–140 bpm |
Zone 2 · Light (fat burn) Endurance base · 60–70% | 140–153 bpm |
Zone 3 · Moderate Aerobic fitness · 70–80% | 153–165 bpm |
Zone 4 · Hard Threshold, speed · 80–90% | 165–178 bpm |
Zone 5 · Maximum Peak effort · 90–100% | 178–190 bpm |
Max HR (220 − age) is an estimate. Stop exercising and consult a doctor if you feel chest pain, dizziness, or shortness of breath.
Frequently Asked Questions
What is my maximum heart rate?
A common estimate is 220 minus your age in beats per minute. For a 30-year-old that's about 190 bpm. This is a population average — your true max can differ by 10–20 bpm, so use it as a guide, not a hard limit.
What is the Karvonen formula?
The Karvonen formula uses your heart rate reserve (max HR minus resting HR) to set zones more personally than a flat percentage of max. Target HR = ((maxHR − restingHR) × intensity%) + restingHR. It accounts for your fitness via resting heart rate.
What are the heart rate training zones?
Zones are bands of intensity: very light (50–60%), light/fat-burn (60–70%), moderate/aerobic (70–80%), hard/threshold (80–90%), and maximum (90–100%). Easy zones build endurance and recovery; harder zones improve speed and VO2 max.
What is the fat-burning heart rate zone?
The fat-burning zone is roughly 60–70% of your max heart rate, where a higher share of calories comes from fat. Note that higher-intensity exercise burns more total calories and fat overall, so the zone is about training feel, not a magic fat-loss setting.
How do I find my resting heart rate?
Measure your pulse for 60 seconds first thing in the morning before getting out of bed, ideally over several days, and average it. A typical resting heart rate for adults is 60–100 bpm; fitter people often sit at 40–60.