❤️
Target Heart Rate Calculator (5 Zones)
Compute max heart rate and 5 training zones using the Karvonen method (heart-rate reserve) or simple percent-of-max. For cardio training and weight loss.
HEALTHFind your max heart rate (220 − age) and 5 training zones (recovery, fat-burn, aerobic, threshold, VO2max) using the Karvonen reserve method (accounts for resting HR) or percent-of-max.
Zone 1 (50-60%): recovery walks. Zone 2 (60-70%): fat-oxidation peaks, base endurance. Zone 3 (70-80%): cardiovascular base. Zone 4 (80-90%): lactate threshold race-pace work. Zone 5 (90-100%): VO2max, 1-5 min intervals only. Karvonen is more accurate than percent-of-max because it uses your individual HR reserve.
Disclaimer: 220−age has ±10-15 bpm individual error. Best measured via graded exercise test or peak observed during all-out efforts. Tanaka (208−0.7×age) is more accurate over 40.
Loading calculator…
Advertisement
Frequently Asked Questions
What is the Target Heart Rate Calculator (5 Zones) for?
Find your max heart rate (220 − age) and 5 training zones (recovery, fat-burn, aerobic, threshold, VO2max) using the Karvonen reserve method (accounts for resting HR) or percent-of-max.
How do I use the Target Heart Rate Calculator (5 Zones)?
Zone 1 (50-60%): recovery walks. Zone 2 (60-70%): fat-oxidation peaks, base endurance. Zone 3 (70-80%): cardiovascular base. Zone 4 (80-90%): lactate threshold race-pace work. Zone 5 (90-100%): VO2max, 1-5 min intervals only. Karvonen is more accurate than percent-of-max because it uses your individual HR reserve.
How accurate are my target heart rate (5 zones) results?
220−age has ±10-15 bpm individual error. Best measured via graded exercise test or peak observed during all-out efforts. Tanaka (208−0.7×age) is more accurate over 40.
Is the Target Heart Rate Calculator (5 Zones) free to use?
Yes - every calculator on WhichCalc is completely free with no signup, no usage limits, and no tracking on the calculation itself. Results display instantly in your browser and your inputs are never sent to a server. Bookmark the page if you use this calculator regularly.
Sponsored