Interactive Target Heart Rate Zones

Health

Find your exact target heart rate zones for cardio training.

ttb run heart-rate-calculator

Your Age

Years

Resting Heart Rate

BPM

This calculator uses the Karvonen Formula to find your target heart rate zones based on Heart Rate Reserve (HRR), which factors in your resting heart rate for a perfectly tailored fitness target.

Theoretical Max

190 BPM

Zone 1: Very Light

Warm up / Active Recovery

128 - 140 BPM

50% - 60% of HRR

Zone 2: Light

Base Endurance / Fat Burn

140 - 153 BPM

60% - 70% of HRR

Zone 3: Moderate

Aerobic Fitness

153 - 165 BPM

70% - 80% of HRR

Zone 4: Hard

Anaerobic Capacity

165 - 178 BPM

80% - 90% of HRR

Zone 5: Maximum

Peak Performance / Sprint

178 - 190 BPM

90% - 100% of HRR

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How to Use Target Heart Rate Zones

Enter your age and resting heart rate (measured first thing in the morning). The calculator generates your five heart rate training zones using the Karvonen formula: Zone 1 (Recovery), Zone 2 (Fat Burn), Zone 3 (Aerobic), Zone 4 (Threshold), and Zone 5 (VO2 Max). Train in the right zone to match your fitness goals.

Enter your parameters

Configure the inputs for the Heart Rate Calculator according to your specific needs.

View real-time results

The utility instantly processes your request and displays the calculated outputs directly in your browser.

Copy or Download

Click the copy icon next to the final output to instantly grab the result, or export it if applicable.

Frequently Asked Questions

What is Zone 2 training?+

Zone 2 (60-70% max HR) is the aerobic base building zone where you can maintain a conversation while exercising. It's the most efficient zone for fat oxidation and building cardiovascular endurance — elite athletes spend 80% of training time here.

How do I find my resting heart rate?+

Measure your pulse first thing in the morning before getting out of bed, for 3 consecutive days, and average the results. Place two fingers on your wrist or neck, count beats for 60 seconds or count for 15 seconds and multiply by 4.

Interactive Target Heart Rate Zones

Reach developers using the Target Heart Rate Zones tool

How to Use Target Heart Rate Zones

Enter your parameters

View real-time results

Copy or Download

Frequently Asked Questions

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