Target Heart Rate Calculator

Calculate your target heart rate zones for effective cardio workouts.

Target Heart Rate Calculator

About the Target Heart Rate Calculator

The Target Heart Rate Calculator helps you determine optimal heart rate zones for effective cardio workouts. Enter your age to calculate your maximum heart rate and training zones for different fitness goals. Use it for: - Setting target heart rates for workouts - Optimizing fat burning zones - Improving cardiovascular fitness - Training at appropriate intensities Heart Rate Zones: - Zone 1 (50-60%): Recovery/Warm-up - Zone 2 (60-70%): Fat Burn (best for weight loss) - Zone 3 (70-80%): Aerobic (endurance training) - Zone 4 (80-90%): Anaerobic (high intensity) - Zone 5 (90-100%): Maximum (sprint intervals) Maximum Heart Rate Formulas: - Traditional: 220 - Age - Tanaka: 208 - (0.7 × Age) - Gellish: 206.9 - (0.67 × Age) Always consult a healthcare provider before starting intense exercise programs, especially if you have heart conditions.

Frequently Asked Questions

Heart rate zones are percentage ranges of your maximum heart rate. Zone 1 (50-60%): Recovery. Zone 2 (60-70%): Fat burn. Zone 3 (70-80%): Aerobic. Zone 4 (80-90%): Anaerobic. Zone 5 (90-100%): Maximum.
Maximum Heart Rate = 220 - Age (traditional formula). For more accuracy: 208 - (0.7 × Age) or 211 - (0.64 × Age) for women. This calculator uses the most accurate formulas.
Zone 2 (60-70%): Best for fat burning and endurance. Zone 3-4 (70-90%): Improves cardiovascular fitness. Zone 5 (90-100%): High-intensity intervals. Mix zones based on your goals.