Target Heart Rate Calculator
Find your personal heart-rate training zones — warm-up, fat-burn, cardio, anaerobic and peak — from your age, with the Karvonen method if you add your resting heart rate.
Your Details
0 = skip (uses % of max instead)
Maximum Heart Rate
190 bpm
% of max training zones below
| Zone | Intensity | Target |
|---|---|---|
| Warm-up / Recovery | 50–60% | 95–114 bpm |
| Fat Burn (light) | 60–70% | 114–133 bpm |
| Aerobic / Cardio | 70–80% | 133–152 bpm |
| Anaerobic (hard) | 80–90% | 152–171 bpm |
| Maximum (peak) | 90–100% | 171–190 bpm |
How It Works
Training in the right heart-rate zone makes exercise more effective and safer. It starts with your maximum heart rate, estimated as 220 minus your age. From there, target zones are set as percentages of that maximum: warm-up/recovery (50–60%), fat-burn (60–70%), aerobic/cardio (70–80%), anaerobic (80–90%) and peak (90–100%). Lower zones build endurance and burn a higher proportion of fat; higher zones build fitness and power but are harder to sustain. If you also know your resting heart rate, the Karvonen method gives more personal zones by working from your heart-rate reserve (max minus resting), which accounts for your fitness level. This calculator returns your maximum heart rate and a full table of zones in beats per minute, so you can train with intent using any heart-rate monitor or fitness watch.
Formula
Max HR = 220 − age. % method: zone bpm = HRmax × %. Karvonen: zone bpm = (HRmax − resting) × % + resting.
Frequently Asked Questions
How do I calculate my maximum heart rate?
The common estimate is 220 minus your age. So a 30-year-old has an estimated max of about 190 bpm. It is an average — individuals vary — but it is the standard basis for setting training zones.
What is the fat-burning heart rate zone?
Roughly 60–70% of your maximum heart rate. At this moderate intensity, a higher proportion of energy comes from fat, though higher-intensity work burns more total calories overall.
What is the Karvonen method?
A more personalised way to set zones that uses your heart-rate reserve (max minus resting heart rate). Add your resting heart rate and the calculator switches to Karvonen for tailored bpm ranges.
How do I find my resting heart rate?
Measure your pulse first thing in the morning, before getting out of bed, for 60 seconds. A typical adult resting rate is 60–100 bpm; fitter people are often lower.
Which zone should I train in?
It depends on your goal: lower zones (2–3) for endurance and fat use, higher zones (4–5) for performance and speed. Most plans mix zones, with the bulk of time in moderate aerobic work.