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.
Target Heart Rate Calculator
Find your max heart rate (220 − age) and 5 training zones using either the Karvonen reserve method (accounts for resting HR) or the simpler percent-of-max method.
Easy. Talk in full sentences. Long walks, warm-ups.
Easy conversation. Fat oxidation peaks. Most endurance work.
Short sentences only. Cardiovascular base-building.
Breathing hard. Few words. Race-pace intervals.
All-out. 1-5 min intervals only.
The 220−age formula has ±10-15 bpm error for individuals. For better accuracy, find your true max via a graded exercise test or look at peak heart rate during all-out efforts. Tanaka formula (208 − 0.7×age) is more accurate for adults over 40.