Target Heart Rate Calculator

Result

Aerobic Exercise: 130 - 178 bpm (50-85%)

Exercise IntensityHeart Rate ReserveTarget Heart Rate (bpm)
Very Light50 - 60%130 - 142
Light60 - 70%142 - 154
Moderate70 - 80%154 - 166
Hard80 - 90%166 - 178
VO₂ Max90 - 100%178 - 190

About Target Heart Rate

This calculator estimates your target heart rate zones for exercise using age, resting heart rate, and methods like Karvonen, Borg, or Borg CR10. Use it to optimize workouts for fat burning, endurance, or strength.

Heart Rate Tips

  • Measure RHR: Count pulse in the morning for accuracy.
  • Use a Monitor: Wear a heart rate monitor during exercise.
  • Balance Zones: Mix zones for optimal fitness and recovery.

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Heart Rate Tips

  • Measure RHR when calm and relaxed.
  • Train in Zone 2 for fat burning.
  • Use Zone 4 sparingly to avoid overtraining.

Training Zones

Zone% of HRRBenefit
Zone 150-60%Warm-up, Recovery
Zone 260-70%Fat Burning, Endurance
Zone 370-80%Speed, Strength
Zone 480-90%Max Output
Zone 590-100%Cardiovascular Fitness