Target Heart Rate Calculator 2026
Calculate Your Heart Rate Zones for Optimal Cardio Training | Fat Burning & Fitness Zones
Calculate Your Heart Rate Zones
Your Heart Rate Zones
Heart Rate Training Zones
Heart Rate Reserve (HRR)
Your working heart rate range after accounting for resting rate
Cardiovascular Fitness Level
Based on your age and resting heart rate
Heart Rate Zone Distribution
Fat Burning
111-130
60-70%Aerobic Base
130-148
70-80%VO2 Max
167-185
90-100%Recovery
93-111
50-60%Optimal Duration
30-45 min
Weekly Frequency
3-4 times
Talk Test
Conversational
Understanding Target Heart Rate
Target Heart Rate (THR) is the ideal heart rate range you should maintain during exercise to achieve specific fitness goals.
Maximum Heart Rate Formulas
Traditional Formula (Simplest):
Max HR = 220 – Age
Karvonen Formula (Most Accurate):
Target HR = [(Max HR – Resting HR) × %Intensity] + Resting HR
Tanaka Formula (Research-Based):
Max HR = 208 – (0.7 × Age)
| Intensity Level | % of Max HR | Perceived Exertion | Primary Benefit |
|---|---|---|---|
| Very Light | 50-60% | Easy, can sing | Recovery, beginners |
| Light | 60-70% | Comfortable, can talk | Fat burning, endurance |
| Moderate | 70-80% | Somewhat hard, short sentences | Aerobic fitness |
| Hard | 80-90% | Hard, few words | Anaerobic threshold |
| Maximum | 90-100% | Very hard, no talking | VOâ‚‚ max, performance |
Heart Rate Reserve (HRR)
The difference between your max HR and resting HR. More accurate than using max HR alone.
Individual Variation
Actual max HR can vary by ±10-15 bpm from formulas. Use formulas as guidelines, not absolutes.
Heart Rate Zone Training Explained
| Zone | % HR Max | Fuel Source | Training Effect | Recommended Time |
|---|---|---|---|---|
| Zone 1: Recovery | 50-60% | Mostly fat | Active recovery, improves circulation | 20-45 min |
| Zone 2: Fat Burning | 60-70% | Fat + carbs | Endurance, fat metabolism | 45-90 min |
| Zone 3: Aerobic | 70-80% | Carbs + fat | Aerobic capacity, efficiency | 30-60 min |
| Zone 4: Threshold | 80-90% | Mostly carbs | Anaerobic threshold, lactate tolerance | 10-30 min |
| Zone 5: VOâ‚‚ Max | 90-100% | Carbs only | Max oxygen uptake, power | 3-8 min intervals |
The “Fat Burning Zone” Myth
Truth: While Zone 2 burns a higher percentage of calories from fat, higher intensity zones burn more total calories and fat overall.
Example: 30 minutes in Zone 2 might burn 200 calories (60% from fat = 120 fat calories). 20 minutes in Zone 4 might burn 300 calories (40% from fat = 120 fat calories).
Conclusion: Both intensity levels can be effective for fat loss. Choose based on your fitness level and preferences.
Zone 2: The Sweet Spot
Zone 2 training builds mitochondrial density, improves fat oxidation, and can be sustained for long durations.
Zone 4: Threshold Training
Training at lactate threshold improves the body’s ability to clear lactate, delaying fatigue.
Zone 5: VOâ‚‚ Max
Short, intense intervals at maximum effort improve cardiac output and oxygen utilization efficiency.
Understanding Cardiac Drift
During prolonged exercise, heart rate gradually increases even at the same pace due to dehydration, increased body temperature, and fatigue. Expect 5-15 bpm increase over 60+ minutes.
Accurate Heart Rate Measurement
Resting Heart Rate
Measure upon waking, before getting out of bed. Count beats for 60 seconds or 30 seconds × 2. Average over 3 days for accuracy.
Exercise Heart Rate
Use chest strap monitors for accuracy (ECG-based). Optical sensors (wrist-based) can lag during intensity changes.
Manual Pulse Check
Use carotid (neck) or radial (wrist) artery. Count beats for 15 seconds and multiply by 4. Start counting at 0, not 1.
Max HR Testing
Only for healthy, experienced athletes with supervision. Progressive test to exhaustion with proper warm-up.
Resting Heart Rate Norms
- Excellent (Athlete): 40-50 bpm
- Good (Active): 51-60 bpm
- Average: 61-70 bpm
- Fair: 71-80 bpm
- Poor: 81+ bpm
Lower resting heart rate generally indicates better cardiovascular fitness.
Age-Adjusted Heart Rate Ranges
Max HR decreases approximately 0.7 bpm per year. Training zones should be adjusted annually.
Example: At age 35, max HR ~185 bpm. At age 45, max HR ~178 bpm.
Heart Rate Recovery (HRR)
Measure how quickly your heart rate drops after exercise:
- Excellent: Drop of 25+ bpm in first minute
- Good: Drop of 15-25 bpm in first minute
- Poor: Drop of less than 12 bpm in first minute
Faster recovery indicates better cardiovascular health.
Training with Heart Rate Zones
Polarized Training
80% of training in Zone 1-2 (low intensity), 20% in Zone 4-5 (high intensity). Most effective for endurance athletes.
Pyramid Training
Build workouts from Zone 1 to Zone 4/5 and back down. Good for building tolerance to higher intensities.
Talk Test Integration
Combine HR monitoring with perceived exertion. Zone 2 = “conversational pace”, Zone 4 = “could say a few words”.
Progress Gradually
Increase time in target zones by 5-10% per week. Allow for recovery days in Zone 1.
Weather Considerations
Heart rate will be higher in heat/humidity. Adjust intensity or use perceived exertion instead of strict HR zones.
Monitor Trends
Track resting HR and exercise HR at given paces. Improvements show as lower HR at same pace over time.
Sample Weekly Training Plan
- Monday: 45 min Zone 2 (Endurance)
- Tuesday: 30 min Zone 4 intervals (4×4 min with 3 min recovery)
- Wednesday: 30 min Zone 1 (Active Recovery)
- Thursday: 60 min Zone 3 (Tempo)
- Friday: Rest or Zone 1
- Saturday: 20 min Zone 5 intervals (8×30 sec with 90 sec recovery)
- Sunday: 90 min Zone 2 (Long Slow Distance)
- Weekly Total: 4-5 hours, 75% low intensity, 25% high intensity
Important Medical Considerations
Consult with a healthcare provider before beginning any exercise program, especially if you have:
- Heart conditions or cardiovascular disease
- High blood pressure
- Diabetes
- Are pregnant or postpartum
- Take medications that affect heart rate (beta-blockers, etc.)
Stop exercising and seek medical attention if you experience chest pain, dizziness, severe shortness of breath, or irregular heartbeat.
Important Safety Disclaimer
This target heart rate calculator provides estimates based on population averages. Individual maximum heart rates can vary significantly. These calculations are for informational purposes only and should not replace professional medical advice.
Always listen to your body during exercise. The “talk test” (ability to hold a conversation) is a valuable complement to heart rate monitoring. If you feel dizzy, nauseous, or experience chest pain during exercise, stop immediately and consult a healthcare professional.
Frequently Asked Questions (FAQ)
Q: What is a safe target heart rate for exercise?
A: For most healthy adults, the American Heart Association (AHA) recommends a target zone between 50% and 85% of your maximum heart rate. If you are just starting, aim for the 50% range and gradually increase intensity as your aerobic capacity improves.
Q: What is the “Fat-Burning Zone”?
A: The “fat-burning zone” typically sits at 60% to 70% of your maximum heart rate (Zone 2). At this intensity, your body utilizes a higher percentage of fat as fuel compared to carbohydrates. However, the Mayo Clinic notes that higher-intensity workouts (Zones 3-4) burn more total calories, which is often more effective for weight loss.
Q: How do I find my resting heart rate (RHR)?
A: The best time to measure your RHR is first thing in the morning, before you get out of bed. A normal RHR for adults is 60–100 bpm. According to Harvard Health, a lower RHR (often 40–60 bpm in athletes) generally indicates better cardiovascular fitness and a more efficient heart.
Q: Can medications affect my target heart rate?
A: Yes. Certain medications, particularly beta-blockers used for high blood pressure or heart conditions, intentionally slow the heart rate. The CDC guidelines advise that if you are on such medications, you should consult your physician to establish a customized target zone rather than using standard formulas.