Target Heart Rate Calculator

Target heart rate (THR) is the heart rate range that provides optimal cardiovascular benefits during exercise. It's typically expressed as a percentage of your maximum heart rate. Training in your target zone ensures you're working hard enough to improve fitness without overexerting yourself.

The most common formula is 220 minus your age. For a 30-year-old, max HR = 220 - 30 = 190 bpm. More accurate formulas exist (like Tanaka: 208 - 0.7 × age) but 220 - age is widely used for its simplicity. The only truly accurate way is a clinical stress test.

The Karvonen formula (Heart Rate Reserve method) accounts for your resting heart rate: THR = ((MHR - RHR) × %Intensity) + RHR. This is more personalized than the standard method because it considers your fitness level through resting heart rate. Athletes with lower resting HR will get different zones.

Heart rate zones divide exercise intensity into 5 levels: Zone 1 (50-60%) for recovery, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic endurance, Zone 4 (80-90%) for anaerobic threshold, and Zone 5 (90-100%) for maximum performance. Each zone provides different physiological benefits.

Zone 2 (60-70% max HR) is called the "fat burning zone" because the highest percentage of calories burned comes from fat. However, higher intensity zones burn more total calories overall. For weight loss, total calorie burn matters more than the fat percentage.

Measure your heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds or for 15 seconds and multiply by 4. Average several days for accuracy. A fitness tracker worn overnight can also provide accurate readings.