Target Heart Rate Calculator
Calculate your optimal heart rate zones for different exercise intensities and training goals.
Currently using Age Estimate
Used to estimate max heart rate (220 - age)
Measure first thing in the morning before getting out of bed (defaults to 70 bpm)
Calculate Your Target Heart Rate
Enter your information to determine your optimal heart rate zones for different exercise intensities.
About Target Heart Rate Training
Understanding Heart Rate Zones
- Heart Rate Reserve (HRR): The difference between your maximum and resting heart rate, used for personalized training zones
- Karvonen Formula: A method that accounts for resting heart rate to provide more accurate target zones
- Maximum Heart Rate: Estimated as 220 minus your age, or can be measured during a stress test
- Resting Heart Rate: Best measured first thing in the morning before getting out of bed
- Training Zones: Different intensity levels for various fitness goals and adaptations
Training Zone Benefits
- Very Light (50-60%): Recovery, warm-up, and cool-down activities
- Light (60-70%): Fat burning, building aerobic base, suitable for long duration
- Moderate (70-80%): Aerobic fitness, cardiovascular health, recommended for most exercise
- Hard (80-90%): Anaerobic threshold, performance improvement, lactate tolerance
- VO₂ Max (90-100%): Maximum effort, speed work, only sustainable for short periods
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