Target Heart Rate Calculator — Cardio Training Zones
Calculate your target heart rate zones for fat burning and aerobic conditioning using the Karvonen formula based on age and resting heart rate.
Understanding Target Heart Rate Zones
Target Heart Rate (THR) ranges help guide cardiovascular conditioning. By monitoring your heart rate during workouts, you can ensure you are training at the correct intensity to meet your fitness goals—whether that is aerobic endurance, fat loss, or high-performance conditioning.
The Karvonen Formula
This calculator uses the clinically preferred Karvonen formula, which incorporates your resting heart rate (RHR) to determine target heart rate reserve (HRR). The formula is:
Target HR = ((Max HR - RHR) * Intensity%) + RHR
This provides a more personalized and accurate range than basic age-only calculations, as a lower resting heart rate indicates a higher stroke volume and cardiovascular efficiency.
Cardiovascular Training Zones
- Warm-up (50-60%): Excellent for active recovery and beginner cardiovascular conditioning.
- Fat Burn (60-70%): Promotes high caloric expenditure from fat reserves.
- Aerobic (70-80%): Strengthens cardiac output, lung capacity, and metabolic efficiency.
- Anaerobic (80-90%): Increases lactate threshold and high-intensity stamina.