Fitness Suite

Target Heart Rate Calculator

Calculate your aerobic training zones to optimize fat burning and peak physical endurance using the Karvonen formula.

Select Metrics

Maximum Heart Rate (HRmax)

195 BPM

Custom Target Training Intensity Zones (BPM):

Warm Up (50% - 60%) Light physical recovery and active recovery

130 - 143 BPM

Fat Burn (60% - 70%) Optimal aerobic fat oxidation and metabolic endurance

143 - 156 BPM

Aerobic / Cardio (70% - 80%) Improves cardiovascular strength and lung efficiency

156 - 169 BPM

Anaerobic (80% - 90%) Increases lactic acid tolerance and anaerobic threshold

169 - 182 BPM

Peak Performance (90% - 100%) Maximal effort speed intervals and power training

182 - 195 BPM

What is the Target Heart Rate Calculator?

The Target Heart Rate (THR) Calculator determines the optimal beats-per-minute (BPM) range you should maintain during cardiovascular exercise. Training in specific heart rate zones ensures you are either maximizing fat burn or effectively building cardiovascular endurance.

How It Works (Formula)

We calculate your zones using the Karvonen Method, which factors in your resting heart rate alongside your age to give a highly personalized maximum heart rate (HRmax). It then applies intensity percentages (like 60% for fat burn or 80% for aerobic capacity).

$$ \text{THR} = ((\text{HRmax} - \text{HRrest}) \times \% \text{Intensity}) + \text{HRrest} $$

The Karvonen formula accounts for baseline fitness using resting heart rate.

How to Use It

Enter your age and your resting heart rate (measure this right after waking up in the morning). The calculator will output your custom training zones, such as Warm-up, Fat Burn, Aerobic, and Anaerobic thresholds in BPM.