Target Heart Rate Calculator
Find your maximum heart rate and training zones to make every workout count. Whether you want to burn fat or improve endurance, training in the right zone is key.
Enter Your Details
Estimated Max Heart Rate
0 bpm
Your Training Zones
VO2 Max / Maximum Effort
Sprints, intervals. Short bursts only.
Anaerobic / Hard
Improves speed and power.
Aerobic / Moderate
Improves cardiovascular fitness.
Fat Burn / Light
Best for burning fat and endurance.
Warm Up / Recovery
Gentle movement, recovery.
Why Train in Zones?
Training in specific heart rate zones allows you to target different metabolic systems. For example, staying in Zone 2 is optimal for burning fat and building an aerobic base, while Zone 4 helps increase your tolerance for high-intensity effort.
Formulas Used
We primarily calculate Max HR using the formula 220 - Age. If you provide a Resting Heart Rate, we use the Karvonen Formula which is more accurate as it takes your fitness level into account:
TargetHR = ((MaxHR - RestHR) * %Intensity) + RestHR.