Target Heart Rate Calculator
Calculate your optimal heart rate zones for different training intensities and fitness goals.
Understanding Heart Rate Zones for Better Cardio Workouts
Heart rate zones are ranges of heart rates that correspond to different levels of exercise intensity. Training in specific zones helps you achieve different fitness goals.
- 1
Fat Burning Zone
Optimal for weight loss and basic endurance
- 2
Aerobic Zone
Improves cardiovascular fitness and endurance
- 3
Anaerobic Zone
Enhances performance and speed
How to Calculate Your Target Heart Rate
Target heart rate can be calculated using different methods, each with its own advantages for specific training goals.
- 1
Standard Formula
Simple calculation based on age
- 2
Karvonen Formula
More accurate using resting heart rate
- 3
Training Zones
Five zones for different fitness goals
Related Health & Fitness Tools
Heart Rate Calculator
Core reference for understanding resting and max heart rates.
VO2 Max Calculator
VO₂ Max and target HR zones are closely linked in endurance training.
Calorie Burn Calculator
Calorie expenditure varies by heart rate intensity.
Running Pace Calculator
Useful for aligning pace with heart rate training zones.
One Rep Max Calculator
Complements cardio intensity with strength training benchmarks.
Resting Metabolic Rate Calculator
Baseline metabolism impacts how heart rate zones affect fat burning.