Target Heart Rate Calculator

Target Heart Rate Calculator — Training Zones

The Target Heart Rate Calculator is a free online tool that computes your optimal training heart rate zones based on your age and resting heart rate. Using the Karvonen formula (heart rate reserve method), the calculator determines five training zones — from light warm-up to maximum effort — that help you exercise at the right intensity for your fitness goals, whether that is fat burning, cardiovascular endurance, aerobic capacity, anaerobic threshold, or VO2max training.Enter your age and resting heart rate (or use the estimated maximum heart rate based on age: 220 minus age). The calculator applies the Karvonen formula: Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR. This produces more personalized zones than the simpler percentage-of-max-HR method because it accounts for your individual fitness level through your resting heart rate. The five zones typically correspond to: Zone 1 (50-60%, warm-up/recovery), Zone 2 (60-70%, fat burning), Zone 3 (70-80%, aerobic endurance), Zone 4 (80-90%, anaerobic threshold), Zone 5 (90-100%, maximum effort).Athletes use heart rate zones to structure training periodization. Recreational exercisers identify the optimal zone for weight management (Zone 2). Cardiac rehabilitation patients verify safe exercise intensities prescribed by their doctors. Personal trainers create heart rate-based training programs for clients. Runners and cyclists calibrate their heart rate monitors and smartwatches with accurate zone boundaries.Target Heart Rate Calculator is part of the facilita.tools health and fitness toolkit. Available in Portuguese, English, and Spanish, optimized for mobile and desktop.