Target Heart Rate Calculator
Calculates the training heart rate zone using the Karvonen method: Target HR = Resting HR + (Max HR - Resting HR) × Inte...
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How It Works
Calculates the training heart rate zone using the Karvonen method: Target HR = Resting HR + (Max HR - Resting HR) × Intensity%. Max HR is estimated as 220 - Age.
Quick Reference
Age 30, Zone 2
220-30=190, 60-70%
114-133 bpm
Age 45, Zone 3
220-45=175, 70-80%
123-140 bpm
Max HR estimate
220 - age
Approximate only
Tips & Shortcuts
Zone 1 (50-60%): Recovery. Zone 2 (60-70%): Aerobic base. Zone 3 (70-80%): Tempo. Zone 4 (80-90%): Threshold. Zone 5 (90-100%): VO2max.
Zone 2 training builds aerobic endurance and fat burning efficiency.
Measure resting heart rate first thing in the morning for accuracy.
Common Mistakes
Using age-predicted max HR as exact
220 - Age is an estimate with ±10-12 bpm variability. A stress test gives accurate max HR.
Training in Zone 3 for all workouts
Zone 3 is the junk zone — too hard for recovery, too easy for adaptation. Polarize: mostly Zone 2, some Zone 4-5.
Frequently Asked Questions
The most common estimate is 220 minus your age. For a 30-year-old, that is 190 BPM. Actual max HR varies by about ±10–12 BPM between individuals.
The fat burn zone (60–70% of max HR) burns a higher percentage of calories from fat. But the aerobic zone (70–80%) burns more total calories per session.
Karvonen uses Heart Rate Reserve (max HR minus resting HR) to calculate personalized training zones. More accurate than simple percentage of max HR.
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