Target Heart Rate Calculator
Cardiovascular training zones & Max HR (Tanaka & Karvonen)| Zone | Intensity | Heart Rate Range | Primary Benefit |
|---|---|---|---|
| Zone 1 | 50% – 60% | 122 – 134 bpm | Warm up, active recovery |
| Zone 2 | 60% – 70% | 134 – 147 bpm | Fat Burning & Base Endurance |
| Zone 3 | 70% – 80% | 147 – 160 bpm | Aerobic fitness & Stamina |
| Zone 4 | 80% – 90% | 160 – 173 bpm | Anaerobic & Lactate Threshold |
| Zone 5 | 90% – 100% | 173 – 186 bpm | Max Sprint & Peak Power |
Heart Rate Target
Estimated Max HR (HRmax)
186 bpm
Tanaka Formula (208 − 0.7 × Age)
Fat Burning Zone (Zone 2):
134 – 147 bpm
Aerobic Cardio Zone (Zone 3):
147 – 160 bpm
Heart Rate Reserve (HRR):
121 bpm
Frequently Asked Questions
The Fat Burn Zone is 60% – 70% of your maximum heart rate (Zone 2). In this intensity zone, the body uses a higher proportion of stored fats as primary fuel for endurance.
The Karvonen formula factors in your resting heart rate (RHR) for higher personalization:
Target HR = ((HRmax − HRrest) × %Intensity) + HRrest.