Target Heart Rate Calculator
Calculate your target heart rate zones for optimal training. Use different formulas and methods to find your ideal exercise intensity.
Calculate Your Target Heart Rate
Leave empty to use formula calculation
Leave empty to use default (70 bpm)
Your Target Heart Rate Results
Enter your age to calculate target heart rate
Understanding Target Heart Rate
Target heart rate zones help you exercise at the right intensity for your fitness goals. Different zones provide different benefits, from fat burning to speed development.
Heart Rate Zones Explained
Zone 1 - Recovery
Zone 2 - Aerobic Base
Zone 3 - Aerobic
Zone 4 - Threshold
Zone 5 - Neuromuscular
Max Heart Rate Formulas
Haskell & Fox (1971)
Most widely used formula
Tanaka, Monahan, & Seals (2001)
More accurate for older adults
Nes, Janszky, Wisloff, Stoylen, Karlsen (2013)
Most accurate overall
Intensity Measurement Methods
Heart Rate Based
Uses maximum heart rate formulas or measured values to calculate target zones.
Karvonen Method
More accurate as it considers both max and resting heart rates.
Borg Scale (6-20)
Subjective rating scale where values approximate heart rate when multiplied by 10.
Borg CR10 Scale
Modified 0-10 scale for easier use and better discrimination.
Training Benefits by Zone
| Zone | Intensity | Primary Benefits | Duration |
|---|---|---|---|
| Zone 1 | 50-60% | Recovery, warm-up | Long duration |
| Zone 2 | 60-70% | Fat burning, endurance | Extended periods |
| Zone 3 | 70-80% | Speed, strength | Moderate duration |
| Zone 4 | 80-90% | Maximum output | Short intervals |
| Zone 5 | 90-100% | Power, efficiency | Very short bursts |
Important Note: Heart rate formulas provide estimates and individual variations can be significant. Elite athletes may have max heart rates varying by 60+ bpm. For accurate training zones, consider getting a professional assessment. Always listen to your body and adjust intensity based on how you feel during exercise.
