Health

Target Heart Rate Calculator

Calculate your maximum heart rate and five exercise intensity zones. Optionally enter your resting heart rate for the more accurate Karvonen method.

Used for more accurate Karvonen method zones

Warm-Up

— bpm

50–60% MHR · Very light activity. Ideal for cool-down and warm-up.

Fat Burn

— bpm

60–70% MHR · Light effort. Maximises fat oxidation as fuel.

Aerobic

— bpm

70–80% MHR · Moderate effort. Improves cardiovascular fitness.

Anaerobic

— bpm

80–90% MHR · Hard effort. Increases speed and performance.

Peak / VO₂ Max

— bpm

90–100% MHR · Maximum effort. Short intervals only.

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Heart Rate Zone Formulas

Maximum Heart Rate

MHR = 220 − Age

Karvonen Method (with RHR)

Target HR = ((MHR − RHR) × intensity) + RHR

Which Heart Rate Zone Should I Train In?

Fat Burn (60–70% MHR) — best for beginners and longer steady-state cardio sessions. Higher proportion of energy from fat but lower total calorie burn per minute.

Aerobic / Cardio (70–80% MHR) — the sweet spot for cardiovascular fitness. Improves heart and lung efficiency. Most runners and cyclists spend most of their training here.

Anaerobic (80–90% MHR) — high intensity. Builds speed, power, and lactate threshold. Used in HIIT and interval training. Cannot be sustained for long periods.

Peak / VO₂ Max (90–100% MHR) — maximal effort. Short sprints only. Improves maximum oxygen uptake. Should only be used by fit individuals.

Frequently asked questions

What is maximum heart rate?
Maximum heart rate (MHR) is the highest number of times your heart can beat per minute during maximal exercise. The most widely used formula is MHR = 220 − age. A 35-year-old would have an estimated MHR of 185 bpm.
What is a target heart rate zone?
Target heart rate zones are ranges expressed as percentages of your maximum heart rate, each associated with different exercise intensities and benefits. The common zones are: warm-up (50–60%), fat burn (60–70%), aerobic / cardio (70–80%), anaerobic (80–90%), and peak VO₂ Max (90–100%).
What is the fat burning heart rate zone?
The fat burning zone is typically 60–70% of maximum heart rate. At this intensity, fat provides a larger proportion of the energy used. However, higher-intensity zones burn more total calories per minute, so the practical difference for weight loss is modest. Total calorie expenditure matters more than zone.
What is the Karvonen method?
The Karvonen method calculates heart rate zones using your heart rate reserve (HRR = MHR − Resting HR), giving a more personalised result. Target HR = ((MHR − RHR) × intensity%) + RHR. This accounts for individual fitness level — a fitter person with a lower resting heart rate will get different zone thresholds.
What is a normal resting heart rate?
A normal resting heart rate for adults is 60–100 bpm. Well-trained athletes often have a resting HR of 40–60 bpm due to a stronger, more efficient heart. Your resting heart rate is best measured first thing in the morning before getting out of bed.

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