❤️ Target Heart Rate Calculator
Find your optimal heart rate zones for fat burning, cardio, and peak performance training based on your age and fitness level.
Find your optimal heart rate zones for fat burning, cardio, and peak performance training based on your age and fitness level.
The Tanaka formula is more accurate for older adults. Gulati formula is specifically designed for women.
The Karvonen method uses your resting heart rate for more personalized zones.
Formula: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR
Measure how quickly your heart rate drops after exercise to assess cardiovascular fitness.
A drop of 35+ bpm in 1 minute indicates good cardiovascular fitness. Keep up the great work!
Your heart rate is one of the best indicators of exercise intensity. By training in specific heart rate zones, you can optimize your workouts for different goals×whether that's fat burning, endurance building, or peak performance.
| Zone | % Max HR | Effort Level | Benefits | Duration |
|---|---|---|---|---|
| Zone 1 | 50-60% | Very Light | Recovery, warm-up | 20-60 min |
| Zone 2 | 60-70% | Light | Fat burning, base endurance | 40-120 min |
| Zone 3 | 70-80% | Moderate | Aerobic fitness, efficiency | 30-60 min |
| Zone 4 | 80-90% | Hard | Lactate threshold, speed | 10-40 min |
| Zone 5 | 90-100% | Maximum | Anaerobic capacity, power | 1-5 min |
Simple and widely used, but may underestimate max HR in older adults.
Research-based formula, more accurate for ages 40+.
Developed specifically for women based on large-scale studies.
Train in Zone 2 (60-70% max HR) for 40-60 minutes. At this intensity, your body primarily uses fat for fuel. Great for weight management and building aerobic base.
Spend 80% of training time in Zones 1-2. Build your aerobic base with long, easy sessions. This is the foundation for all other fitness improvements.
Include Zone 4 intervals 1-2 times per week. Try 4-6 intervals of 3-5 minutes at 80-90% max HR with equal recovery periods.
Zone 5 training develops explosive power. Short 30-90 second bursts at max effort with full recovery. Limit to 1x per week maximum.
Regular Zone 2-3 exercise strengthens your heart. Aim for 150+ minutes per week of moderate activity or 75+ minutes of vigorous activity.
Zone 1 active recovery helps clear metabolic waste. Light walking, easy cycling, or swimming in Zone 1 promotes faster recovery between hard sessions.
Exercise intensity is best controlled using heart rate training zones based on your maximum heart rate (MHR). The Karvonen formula (using Heart Rate Reserve) is more accurate than simple MHR percentages, but both are shown here. Estimated MHR = 220 - Age:
| Zone | % of MHR | BPM at Age 30 | BPM at Age 40 | BPM at Age 50 | Primary Purpose |
|---|---|---|---|---|---|
| Zone 1 | 50×60% | 95×114 | 90×108 | 85×102 | Active recovery, warm-up |
| Zone 2 | 60×70% | 114×133 | 108×126 | 102×119 | Fat burning (aerobic base) |
| Zone 3 | 70×80% | 133×152 | 126×144 | 119×136 | Aerobic endurance |
| Zone 4 | 80×90% | 152×171 | 144×162 | 136×153 | Anaerobic threshold / tempo |
| Zone 5 | 90×100% | 171×190 | 162×180 | 153×170 | VO2 max / sprint intervals |