Calculate your maximum heart rate and target heart rate zones for exercise. Use either the Karvonen (heart rate reserve) or % Max HR method.
Measure your resting HR in the morning before getting out of bed for best accuracy. Average resting HR: men 60–70 bpm, women 62–72 bpm.
| Zone | % Max HR | BPM Range | Goal |
|---|---|---|---|
| Zone 1 — Very Light | 50–60% | 126–138 | Warm-up, recovery, fat burning |
| Zone 2 — Light | 60–70% | 138–150 | Fat burning, aerobic base, endurance |
| Zone 3 — Moderate | 70–80% | 150–163 | Aerobic fitness, cardiovascular improvement |
| Zone 4 — Hard | 80–90% | 163–175 | Anaerobic threshold, speed & performance |
| Zone 5 — Maximum | 90–100% | 175–187 | Max effort, sprint, VO₂ max training |
Karvonen formula: Target HR = (Max HR − Resting HR) × intensity + Resting HR. Accounts for fitness level.
Find your ideal heart rate training zones with our free target heart rate calculator, based on your age and resting heart rate, useful for structuring effective, safe workouts.
This calculator uses the Karvonen formula: Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR, where Max HR is commonly estimated as 220 minus your age.
Check your pulse for 60 seconds right after waking up, before getting out of bed, for the most accurate resting rate.
Fat-burn zone (lower intensity, roughly 50-65% of max) burns a higher percentage of calories from fat, while cardio zone (70-85%) burns more total calories and builds cardiovascular fitness.
It's a widely used estimate but can vary by 10-15 beats per minute for some individuals; a clinical fitness test provides a more precise max heart rate if needed.
Target zones are guidelines for specific training goals; both easier and harder efforts have their place in a well-rounded fitness routine.