Target Heart Rate Calculator
Target Heart Rate Calculator
Measured first thing in the morning at rest.
Training within a target heart rate zone helps ensure workouts are intense enough to build fitness without overexertion. The Karvonen formula improves on the basic "220 minus age" method by incorporating your resting heart rate — a proxy for cardiovascular fitness — into the calculation via the Heart Rate Reserve (HRR).
Fitter individuals with lower resting heart rates get a target zone that better reflects their actual cardiovascular capacity, making this formula popular among runners, cyclists, and personal trainers designing structured cardio programs.
- Karvonen Formula: More personalized than age-only formulas because it accounts for your resting heart rate (fitness level).
- Moderate-to-Vigorous Zone: This calculator shows the 50-85% Heart Rate Reserve range, commonly recommended for cardiovascular training.
- Resting HR Matters: Measure resting heart rate first thing in the morning, before getting out of bed, for the most accurate reading.
How do I measure my resting heart rate?
Take your pulse for 60 seconds immediately after waking up, while still lying down, before any caffeine or activity — this gives the most accurate resting value.
What zone should I train in for fat loss vs endurance?
Lower intensity (closer to 50%) supports longer, fat-burning-focused sessions, while higher intensity (closer to 85%) builds cardiovascular capacity faster in shorter sessions.
Target Heart Rate Calculator
Measured first thing in the morning at rest.
Training within a target heart rate zone helps ensure workouts are intense enough to build fitness without overexertion. The Karvonen formula improves on the basic "220 minus age" method by incorporating your resting heart rate — a proxy for cardiovascular fitness — into the calculation via the Heart Rate Reserve (HRR).
Fitter individuals with lower resting heart rates get a target zone that better reflects their actual cardiovascular capacity, making this formula popular among runners, cyclists, and personal trainers designing structured cardio programs.
- Karvonen Formula: More personalized than age-only formulas because it accounts for your resting heart rate (fitness level).
- Moderate-to-Vigorous Zone: This calculator shows the 50-85% Heart Rate Reserve range, commonly recommended for cardiovascular training.
- Resting HR Matters: Measure resting heart rate first thing in the morning, before getting out of bed, for the most accurate reading.
How do I measure my resting heart rate?
Take your pulse for 60 seconds immediately after waking up, while still lying down, before any caffeine or activity — this gives the most accurate resting value.
What zone should I train in for fat loss vs endurance?
Lower intensity (closer to 50%) supports longer, fat-burning-focused sessions, while higher intensity (closer to 85%) builds cardiovascular capacity faster in shorter sessions.