Target Heart Rate Calculator
Personal Information
Your Target Heart Rate Zones
How It Works: Heart Rate Zone Methodologies
Karvonen Formula
Target HR = ((Max HR – Resting HR) × %Intensity) + Resting HR
where Max HR = 220 – Age
This method takes into account your individual resting heart rate and is widely used for setting effective exercise intensity, especially for aerobic and interval training.
Zoladz Formula
Target HR Zone = Max HR – Zone Adjustment ± 5 bpm
Max HR = 220 – Age; Zone Adjustment is typically 50, 40, 30, 20, 10 for Zones 1-5
This method estimates training zones by subtracting set values from your maximum heart rate, providing quick reference for different effort levels.
Cardiovascular Fitness & Heart Rate Monitoring
- What is Cardiovascular Fitness? It measures how well your heart, lungs, and vessels supply oxygen during sustained physical activity. Improved fitness reduces the risk of chronic diseases and supports endurance and recovery.
- Why Train by Heart Rate Zone? Training within your ideal heart rate zones maximizes desired outcomes—fat burning, aerobic capacity, endurance, or speed—while reducing injury risk and overtraining.
- How to Measure? Use a fitness tracker, smartwatch, or a chest strap monitor for best accuracy. Check your pulse at your wrist or neck for manual readings.
- Resting HR: Measure it in the morning before rising, average for 3–5 days for best estimate.
- Zone 1 – Recovery/Easy: Boosts circulation, ideal for warm-up/cool-down.
- Zone 2 – Fat Burn: Enhances fat metabolism and aerobic efficiency.
- Zone 3 – Aerobic: Improves endurance and basic stamina.
- Zone 4 – Threshold: Increases speed and high-level performance.
- Zone 5 – VO2 Max: Used for sprinting and interval peaks, very taxing and not for all users.
Video: Target Heart Rate Explained
Video courtesy Pixabay (royalty-free)