Target Heart Rate Zones Calculator
Calculate your personalized training zones based on the Karvonen formula. Optimize your workouts for fat burning, cardio fitness, or peak performance.
Your Stats
💡 Tip: Measure in the morning before getting up
📊 About Heart Rate Zones
Training in different heart rate zones targets different fitness goals. Zone 2 (60-70%) is ideal for fat burning, while Zone 4-5 improves speed and power. We use the Karvonen formula which accounts for your resting heart rate for more personalized zones.
How We Calculate
- Max HR = 208 - (0.7 × age) [Tanaka formula]
- Heart Rate Reserve = Max HR - Resting HR
- Target = (HRR × %Intensity) + Resting HR
Enter Your Age
Your personalized heart rate zones will appear here
Content Information
About this page: This page combines data from authoritative sources with AI-assisted analysis to provide comprehensive metric benchmarks. The content has been written and reviewed by our team to ensure accuracy, relevance, and quality.
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- Data Collection: We gather metrics from authoritative sources including WHO, CDC, NIH, and peer-reviewed research
- Analysis: AI tools assist in analyzing patterns, calculating percentiles, and identifying correlations
- Writing: Our team writes original content providing context and insights beyond raw data
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