Target Heart Rate
Target Heart Rate Overview
Calculate heart rate training zones (Karvonen)
The Target Heart Rate Calculator defines your training zones for maximum efficiency. Whether you want to burn fat, build endurance, or improve sprinting speed, you need to train at the right intensity.
This tool supports both the standard 'Max Heart Rate' method and the more accurate 'Karvonen Method', which accounts for your Resting Heart Rate. It breaks down your zones from Zone 1 (Recovery) to Zone 5 (Max Effort).
How to Use Target Heart Rate
- Enter your Age.
- Optionally enter Resting Heart Rate (for Karvonen method).
- Select calculation method.
- View your precise heart-rate training zones.
Frequently Asked Questions
- What is the Fat Burning Zone?
- Zone 2 (60-70% intensity) is often called the Fat Burning Zone. At this intensity, your body primarily uses fat for fuel rather than carbohydrates.
- Why is Karvonen better?
- The standard '220 minus age' formula ignores your fitness level. Karvonen uses your Resting Heart Rate to determine your 'Heart Rate Reserve', making the zones custom to your actual fitness.
Related Calculator Tools