Target Heart Rate Calculator

Optimize your training by finding the exact heart rate zones for fat loss, endurance, and peak performance.

Check your pulse while sitting still for 60 seconds.
Estimated Max Heart Rate
190
Beats Per Minute
Zone 1: Very Light (Warmup) 130 - 142
Zone 2: Light (Fat Burn) 142 - 154
Zone 3: Moderate (Cardio) 154 - 166
Zone 4: Hard (Anaerobic) 166 - 178
Zone 5: Maximum (Peak) 178 - 190

How Heart Rate Training Works

Your heart rate is a live dashboard of your exercise intensity. By staying within specific "zones," you can force your body to prioritize different energy sources.

  • Zone 2 (Fat Burn): At 60-70% of your heart rate reserve, your body is most efficient at burning stored fat as its primary fuel source. This is great for long, steady-state cardio.
  • Zone 3 (Aerobic/Cardio): This improves your cardiovascular system and lung capacity. You can talk in short sentences, but you are definitely working.
  • Zone 4 (Anaerobic): This is high-intensity training. Your body starts burning mostly glycogen (carbs) and produces lactic acid. This improves your "speed endurance."
  • The Karvonen Formula: This calculator uses your **Heart Rate Reserve (HRR)**, which is the difference between your max heart rate and your resting heart rate. This makes the zones much more personalized than standard "age-only" calculators.

Medical Disclaimer: This calculator provides estimates for informational and educational purposes only. Heart rate response to exercise is highly individual and can be affected by medications, underlying health conditions, and environment. Always consult with a physician or qualified healthcare professional before beginning a new or high-intensity exercise program.