Target Heart Rate Zone Calculator
Calculate your maximum heart rate (MHR) and exercise intensity zones using age or Karvonen methods.
About This Calculator
This tool estimates your Maximum Heart Rate (MHR) via the 220−age formula, then computes Target Heart Rate (THR) zones—Warm-Up through VO₂ Max—using either the basic %MHR method or the personalized Karvonen formula (factoring Resting HR).
Target Heart Rate Zones Chart
Use this chart as a quick reference to understand what percentage of your maximum heart rate corresponds to each training zone and the typical exercise intensity you’ll experience.
| Zone | % of MHR | Description |
|---|---|---|
| Warm-Up | 50–60% | Very Light Intensity |
| Fat Burn | 60–70% | Light Intensity |
| Aerobic | 70–80% | Moderate Intensity |
| Anaerobic | 80–90% | Hard Intensity |
| VO₂ Max | 90–100% | Maximum Effort |
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Frequently Asked Questions
1. What is my maximum heart rate (MHR)?
Subtract your age from 220; this is the theoretical upper limit of your heart rate during exercise.
2. Why use the Karvonen method?
It incorporates resting HR, making target zones more tailored to your fitness level.
3. How do I measure resting heart rate (RHR)?
Count your pulse for 60 seconds first thing after waking up, before moving around.
4. What intensity is best for fat burning?
Sustain 60–70% of your MHR (Fat Burn Zone) for efficient fat metabolism.
5. Are these formulas accurate for everyone?
They’re general estimates; factors like genetics and medications may shift true MHR.
6. Can wearable devices calculate these zones?
Yes—most smartwatches and fitness trackers measure real-time HR and auto-compute zones.
7. How often should I update my zones?
Recalculate if your resting HR changes significantly or after major fitness improvements.
8. When should I seek medical advice?
Consult a healthcare professional before high-intensity training if you have heart conditions.
Created by the Team TheEducationistHub | Reviewed by Sadiq Saleem