Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities.
| Zone | Range (bpm) |
|---|---|
| Warm-up (50-60%) | 95–114 |
| Fat Burn (60-70%) | 114–133 |
| Cardio (70-80%) | 133–152 |
| Peak (80-90%) | 152–171 |
What is Target Heart Rate Calculator?
A target heart rate calculator finds the heart rate zone you should train in for cardiovascular fitness, based on your age and resting heart rate.
Training in the right zone — typically 60-85% of your maximum heart rate — maximizes fitness gains safely.
How does the Target Heart Rate Calculator work?
The Karvonen method refines this using your resting heart rate for more personalized zones.
The calculator shows fat-burn, cardio, and peak zones.
How to use the Target Heart Rate Calculator?
- Enter your age and resting heart rate.
- The calculator shows your maximum heart rate and training zones.
Example
Try the calculator with your own numbers
- Enter your values in the input fields above.
- Adjust the values to match your situation.
- The result updates instantly as you change the inputs.
Benefits of using the Target Heart Rate Calculator
- Train at the right intensity.
- Avoid overtraining and injury.
- Track cardiovascular improvement.
Who should use the Target Heart Rate Calculator?
- People tracking their weight, fitness, and daily health numbers.
- Fitness enthusiasts planning workouts, calories, and protein intake.
- Parents monitoring their child's growth and development.
- Anyone preparing for a health check-up or fitness goal.
Tips for getting the most out of the Target Heart Rate Calculator
- Use your most recent measurements for the most accurate result.
- Re-check periodically as your weight, age, or activity level changes.
- Treat the result as a guideline, not a medical diagnosis — consult a professional for health decisions.
Frequently Asked Questions
What is a normal resting heart rate?
60-100 beats per minute is normal; well-trained athletes often have 40-60 bpm.
Which zone should I train in?
Beginners should stay in the 60-70% zone; experienced athletes can train at 70-85% for performance gains.
Small daily decisions add up. Use this calculator to track your numbers and make healthier choices with confidence.
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