Target Heart Rate Calculator

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Target Heart Rate Calculator

Find your ideal heart rate training zones to optimize your cardio workouts. Calculate your max heart rate and see the specific beats-per-minute (BPM) ranges for different zones, including fat burning, aerobic, and anaerobic thresholds. Essential for cardio, HIIT, and endurance training.

Inputs

Enter the required values to calculate.

Result

The calculated result will appear here.

Enter values and click calculate to see the result.

More Information

Understanding the Target Heart Rate Calculator

This calculator helps you determine your optimal heart rate training zones. Training at a specific heart rate intensity allows you to target different fitness goals, such as improving cardiovascular health, increasing endurance, or burning fat more effectively.

Choosing the Right Formula

This calculator offers two methods for determining your training zones:

  • Standard Method (220 - Age): This is the most common and simplest way to estimate your maximum heart rate (MHR). It provides a good general guideline for most people.
  • Karvonen Formula (HRR): This is a more advanced and personalized method that incorporates your resting heart rate. It calculates your Heart Rate Reserve (HRR) (HRR = MHR - Resting HR) and then determines zones based on percentages of your HRR, which are then added back to your resting HR. It is often considered more accurate for individuals who are moderately fit.

Common Training Zones

  • 50-60% (Very Light): Good for warm-ups, cool-downs, and active recovery.
  • 60-70% (Light): The "fat burning zone." Improves basic endurance and cardiovascular health.
  • 70-80% (Moderate): The "aerobic zone." Improves overall cardiovascular fitness and stamina.
  • 80-90% (Hard): The "anaerobic zone." Increases your lactate threshold and ability to perform at high intensity for longer.
  • 90-100% (Maximum): For short bursts of maximum effort to improve speed and power.

Using a heart rate monitor while exercising is the best way to ensure you are training in your desired zone.

Fueling Your Performance

Proper nutrition is essential for optimal performance and recovery. Here are some ideas for nutrient-dense foods to fuel your workouts and support your fitness goals. Consult a professional for personalized advice.

High-Quality Protein

Non-Vegetarian

Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.

Vegetarian

Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.

Vegan

Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.

Complex Carbohydrates

These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.

Healthy Fats

Non-Vegetarian

Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.

Vegetarian

Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.

Vegan

Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.

Frequently Asked Questions