Target Heart Rate Calculator
Training in the right heart rate zone helps you achieve specific fitness goals — whether that's burning fat, building endurance, or improving speed. This calculator uses the Karvonen method to personalize zones based on your resting heart rate.
The Karvonen Method
Unlike simple percentage-of-max-HR zones, Karvonen uses your heart rate reserve (HRR):
HRR = Max HR − Resting HR
Target HR = Resting HR + (HRR × intensity %)
This accounts for individual fitness differences — a fit person with a low resting HR will have different zone targets than someone just starting out.
Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Recovery | 50–60% | Active recovery, reduce soreness |
| Fat Burn | 60–70% | Fat oxidation, aerobic base |
| Aerobic | 70–80% | Cardiovascular improvement |
| Anaerobic | 80–90% | Lactate threshold, speed |
| Max Effort | 90–100% | Peak performance, interval training |