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Target Heart Rate Calculator - Exercise Zones
Free target heart rate calculator. Find your optimal heart rate zone for exercise using the Karvonen formula. Personalized by age and resting HR.
Target Heart Rate Calculator
Find your optimal training zone
Your Target Zone
Enter your values to see results
and click the "Calculate" button
Target Heart Rate Calculator
Find your optimal heart rate zone for exercise. Uses the Karvonen formula for more accurate results based on your resting heart rate.
Karvonen Formula
THR = ((Max HR - Resting HR) × Intensity%) + Resting HR
This accounts for your fitness level via resting HR. Lower resting HR = more fit = higher training zones.
Frequently Asked Questions
How do I measure resting heart rate?
Measure first thing in the morning before getting out of bed. Count beats for 60 seconds or 15 seconds × 4.
What zone should I train in?
Fat burning: 50-70%. Cardio fitness: 70-85%. High intensity: 85-95%. Mix zones for best results.
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