❤️ Target Heart Rate Calculator
Calculate your maximum heart rate and 5 aerobic training zones (Fat Burn, Cardio, Anaerobic, VO2 Max) using the Karvonen formula. 100% free.
Free No Signup Required Browser-Based
Count pulse upon waking up in bed
Estimated Maximum Heart Rate (Max HR)
190 BPM
Heart Rate Reserve (HRR): 125 BPM • Resting HR: 65 BPM
5 Target Heart Rate Training Zones
Zone 1: Warm Up / Active Recovery
Light recovery, easy breathing, improves overall health. (50% – 60%)
128 – 140 BPM
Zone 2: Fat Burning / Aerobic Base
Optimal fat oxidation, builds mitochondrial endurance. (60% – 70%)
140 – 153 BPM
Zone 3: Cardio / Aerobic Fitness
Increases cardiovascular capacity, moderate tempo pace. (70% – 80%)
153 – 165 BPM
Zone 4: Anaerobic Threshold / Hard
High intensity, raises lactate threshold, burns rapid glycogen. (80% – 90%)
165 – 178 BPM
Zone 5: Maximum Effort / VO2 Max
All-out sprint, develops peak power and VO2 max speed. (90% – 100%)
178 – 190 BPM
How to Use Target Heart Rate Calculator
- Enter your age in years
- Input your resting heart rate (BPM measured upon waking)
- Review your Max HR, Heart Rate Reserve, and 5 personalized exercise intensity zones
📖 Technical Encyclopedia & Standards Reference
Calculate your maximum heart rate and 5 aerobic training zones (Fat Burn, Cardio, Anaerobic, VO2 Max) using the Karvonen formula. 100% free. This tool computes outputs according to official open technical and scientific specifications.
✓ Open Standards AlignmentCompliant with ISO/IEC, W3C, NIST, and standard mathematical formulations.
✓ 100% Client-Side / SecureZero server logging. Computations execute entirely in your local browser sandbox.
Explore more formulas in our Tools Encyclopedia & Glossary →
Frequently Asked Questions
What is the Karvonen Heart Rate Reserve method?
The Karvonen formula calculates target training zones by considering both your Max Heart Rate (220 - Age) and your Resting Heart Rate (HRR = MaxHR - RHR).
Which heart rate zone is best for burning body fat?
Zone 2 (60%–70% of Max HR) is the optimal aerobic zone where your body burns the highest percentage of calories from stored fat rather than glycogen.