Target Heart Rate Calculator

Find your 5-zone heart rate training ranges for fat burn, aerobic fitness, and peak performance.

Heart Rate Training Zones

Training at specific heart rate zones produces targeted physiological adaptations. Use zones to plan workouts โ€” Zone 2 for fat burning and endurance base, Zone 4 for performance, Zone 5 for peak efforts.

Karvonen Formula

HRR = Max HR โˆ’ Resting HR
Zone target = Resting HR + (HRR ร— percentage)
Max HR calculated with Tanaka: 208 โˆ’ 0.7 ร— age

This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.