Target Heart Rate Calculator
Calculate your target heart rate zones for optimal cardiovascular exercise.
How Target Heart Rate Is Calculated
Target heart rate zones help you exercise at the right intensity for your goals.
Karvonen Formula (with Resting HR)
THR = ((MHR - RHR) x Intensity%) + RHR. This method accounts for your fitness level by using your resting heart rate.
Direct % of Max HR (without Resting HR)
THR = MHR x Intensity%. Simpler but less personalized.
Heart Rate Zones
| Zone | % of Max HR | Benefit |
|---|---|---|
| Warm-up | 50-60% | Recovery & warm-up |
| Fat Burn | 60-70% | Fat burning & endurance |
| Cardio | 70-80% | Cardiovascular fitness |
| Anaerobic | 80-90% | Speed & performance |
| Maximum | 90-100% | Peak performance (short bursts) |
About this Calculator
The Target Heart Rate Calculator is a free, easy-to-use tool for heart rate, cardio, zone. Simply enter your values and get instant, accurate results — no signup, no ads, no tracking. All calculations run locally in your browser, so your data stays completely private.
Privacy Note: All calculations are performed locally in your browser. No data is ever sent to a server or third party.