Target Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise intensity
Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities. Target heart rate helps you exercise safely and effectively by maintaining an optimal heart rate range during physical activity.
📊 Personal Information
🎯 Target Heart Rate Zones
Zone Benefits
📚 Understanding Target Heart Rate
What is Target Heart Rate?
Target heart rate is the ideal range of heart beats per minute during exercise that allows you to get the most benefit from your workout while staying safe.
Heart Rate Reserve
Heart rate reserve is the difference between your maximum heart rate and resting heart rate. It's used in the Karvonen method for more accurate target heart rate calculation.
Training Zones
Different heart rate zones provide different training benefits, from fat burning in lower zones to VO₂ max improvement in higher zones.
Calculation Methods
There are several methods to calculate target heart rate:
Karvonen Method (Recommended)
Target HR = RHR + (HRmax - RHR) × %Intensity
Uses heart rate reserve for more personalized results
Simple Percentage Method
Target HR = HRmax × %Intensity
Simple calculation based only on maximum heart rate