Target Heart Rate Calculator
Morning pulse, sitting still. Optional.
Tanaka fits most adults best.
Karvonen is more personal for your fitness level.
Try other calculators
Match your eating to your training.
A quick weight-status check.
Fuel your cardio the right way.
How the target heart rate calculator works
Your maximum heart rate is estimated from your age (Tanaka formula by default - more accurate than the classic 220 minus age), or you can enter a tested value. Your resting heart rate then personalizes the zones through the Karvonen formula, which is why two people the same age get different targets here.
The five zones run from easy recovery (50-60%) to all-out VO2 max efforts (90-100%), each with the bpm range and how it should feel - so you can train by pulse even without a fancy watch.
How to use your zones
Build your base in Zones 1-2 (most of your cardio), push into Zone 3 for steady-state fitness, and touch Zones 4-5 only in short intervals with rest. If you can't talk, you're above Zone 3 - back off.
Frequently asked questions
What is the Karvonen method?
It personalizes your zones using your resting heart rate: target = resting + (max - resting) x intensity. Two people the same age can have very different zones if one is fitter (lower resting HR). The basic method just uses a % of max HR.
Which max HR formula is best?
Tanaka (208 - 0.7 x age) fits most adults better than the classic 220 - age, which overestimates for young people and underestimates for older. A lab or field test beats every formula - use 'I know my max HR' if you have one.
Which zone burns the most fat?
Zone 2 burns the highest *percentage* of fat, but higher zones burn more *total* calories. For fat loss, total calories and consistency matter more than the zone - mix Zone 2 base with some Zone 4 intervals.
How do I find my resting heart rate?
Check your pulse first thing in the morning, before getting up, for 60 seconds - or wear your tracker overnight and take the lowest reading. Sit still for 5 minutes if measuring during the day.