Target Heart Rate Calculator
Find your ideal heart rate zones for exercise
What Are Target Heart Rate Zones?
Target heart rate zones are specific ranges of beats per minute (bpm) that correspond to different exercise intensities. Each zone represents a percentage of your maximum heart rate (MHR), which is estimated as 220 minus your age. Training in different zones helps you achieve different fitness goals — from gentle warm-ups and fat burning to high-intensity performance work.
This calculator uses two methods. The standard method calculates zones as a percentage of your MHR. The Karvonen method, available when you provide your resting heart rate, accounts for your resting heart rate to produce more personalised zones. The Karvonen formula computes your heart rate reserve (MHR minus resting HR) and uses that as the baseline, which often results in lower, more achievable targets for people with higher resting heart rates.
Your recommended zone is based on your fitness level. Beginners should start in the fat burn zone (60–70% MHR) to build an aerobic foundation, while intermediate and advanced exercisers can train in higher zones for greater cardiovascular and performance gains. Always listen to your body and consult a doctor before starting a new exercise programme, especially if you have any health concerns.
Disclaimer: This calculator is for informational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider before making decisions about your health.