Target Heart Rate Calculator
Calculate your target heart rate zones using the Karvonen method. Find the optimal BPM range for fat burn, cardio, and peak performance training.
Measure in the morning before getting out of bed for best accuracy.
About Heart Rate Training Zones
The Karvonen method is considered more accurate than simple percentage-of-max-heart-rate approaches because it accounts for your resting heart rate, which reflects cardiovascular fitness. Two people of the same age with different resting heart rates will have very different training zones. Max heart rate is estimated using the formula 220 − age, though actual max HR varies by ±10–15 bpm between individuals. For a complementary tool, try our Pace Calculator to align your running intensity with these heart rate zones.
Training across all zones produces the best overall fitness outcomes. The fat-burn zone (60–70%) is effective for weight management and building aerobic base, while the cardio zone (70–80%) improves VO2 max and cardiovascular efficiency. Peak and max zones are reserved for interval training and should not be sustained for long periods. Our Calories Burned Calculator can help estimate energy expenditure at different intensities.
These calculations are for informational purposes only. People with cardiac conditions, high blood pressure, or other health concerns should consult a physician before beginning or modifying an exercise program.
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For a related calculation, use BAC Calculator to calculate blood alcohol content using the Widmark formula with responsible drinking guidance. Alternatively, use Pace Calculator to calculate running pace, speed, or finish time for any distance including 5K, 10K, and marathon.
For the underlying method, read How to Calculate Your Ideal Race Pace for Any Distance.