Target Heart Rate Calculator
Training more effectively means working in the right heart rate zone. Enter your age and optionally your resting heart rate and you'll see all five training zones - from easy recovery to max effort - with the BPM ranges for each.
How to use
- Enter your age. Max heart rate is estimated as 220 minus your age.
- Add your resting heart rate (measure it first thing in the morning) for the more accurate Karvonen formula.
- Your five training zones appear instantly with BPM ranges and what each zone is good for.
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Training in the right heart rate zone determines what kind of fitness adaptation you get. Zone 2 (60-70% of max HR) builds aerobic base and fat-burning efficiency. Zone 4 (80-90%) improves lactate threshold. Zone 5 (90%+) is peak effort for short intervals. Most people benefit from spending 80% of their training in Zone 2 and 20% in higher zones.
The Karvonen formula is more precise than simple max HR percentages because it factors in your resting heart rate: Target HR = resting HR + (HRR x intensity%). HRR (heart rate reserve) is the gap between resting and max HR. Someone with a low resting HR (well-trained) will have a different target zone than someone with a high resting HR for the same intensity percentage.
Frequently Asked Questions
How do I find my maximum heart rate?
The simple formula is 220 minus age - but this is an approximation with significant individual variation. A more accurate estimate comes from a supervised max effort test (like a 3-minute all-out run). For general training guidance, the formula is fine.
What heart rate zone burns the most fat?
Zone 2 (60-70% max HR) maximises fat as a fuel source percentage-wise. But higher intensity zones burn more total calories per minute, which can matter for overall fat loss. Long Zone 2 sessions (45+ minutes) are particularly effective for metabolic health and fat oxidation capacity.
Why does my heart rate feel high at what should be an easy pace?
Common causes: dehydration, poor sleep, illness, heat, high altitude, caffeine, or simply being early in a training cycle. If resting and easy-effort heart rates are consistently elevated over several days, back off intensity and rest.