Free Target Heart Rate Calculator - Exercise Zones
Calculate your target heart rate zones for different exercise intensities. Optimize fat burning, cardio fitness, and performance.
Quick Answer
Max heart rate ≈ 220 - age. Target zones: Fat burning 50-70% max, Cardio 70-85% max, Peak 85-95% max. Example: 30 years old, max HR = 190, fat burn zone = 95-133 bpm.
Key Facts about Target Heart Rate Calculator:
- Max HR formula: 220 - age
- Fat burning zone: 50-70% max
- Cardio/aerobic zone: 70-85% max
- Peak/anaerobic zone: 85-95% max
- Karvonen method uses resting HR
- Individual variation exists
Why Use Our Target Heart Rate Calculator?
Heart rate tools:
Zone Calculator
All exercise zones.
Multiple Methods
Standard and Karvonen.
Fat Burn Zone
Optimal fat burning.
Cardio Zone
Cardiovascular fitness.
Instant Results
Get zones immediately.
Private
Your data stays secure.
How to Target Heart Rate Calculator in 3 Easy Steps
Find your zones:
Enter Age
Your current age.
Add Resting HR
Optional for Karvonen method.
View Zones
See all heart rate zones.
Why Use Our Calculator?
All exercise zones
Personalized to age
Training optimization
Easy to follow
Common Use Cases for Target Heart Rate Calculator
Perfect for:
Frequently Asked Questions
Everything you need to know about our target heart rate calculator
What is target heart rate?
Heart rate range for exercise goals. Fat burn: 50-70%. Cardio: 70-85% of max.
Target heart rate is the range you should maintain during exercise for specific goals. Fat burning: 50-70% of max. Cardio fitness: 70-85% of max.
How do I calculate max heart rate?
220 - age is simple estimate. Individual variation of ±10-15 bpm normal.
Simple formula: 220 - age. More accurate: Tanaka formula 208 - (0.7 × age). Individual variation of ±10-15 bpm is normal.
Still have questions? Try the tool yourself!
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