Target Heart Rate Calculator
Find your ideal heart rate training zones for warm-up, fat burn, cardio, and peak performance workouts.
Enter Your Details
These zones are estimates based on population averages. If you’re on heart medication or have a cardiac condition, get your zones confirmed by a doctor before training near your max.
How Heart Rate Zones Are Calculated
Your max heart rate (MHR) is estimated first, then your training zones are calculated as a percentage of that number — either directly, or adjusted for your resting heart rate using the Karvonen method.
Karvonen tends to be more accurate because it accounts for your individual fitness level through resting heart rate — two people with the same max heart rate but different resting rates will get different, more personalized targets.
| Zone | Intensity | Best for |
|---|---|---|
| Warm Up | 50–60% | Recovery, warm-up, cool-down |
| Fat Burn | 60–70% | Long, steady-state cardio |
| Cardio | 70–80% | Building aerobic endurance |
| Hard | 80–90% | Performance, interval training |
| Peak | 90–100% | Short max-effort bursts |
Frequently Asked Questions
Which method should I use, Karvonen or the simple method?
Karvonen is generally more accurate since it accounts for your fitness level through resting heart rate. If you don’t know your resting heart rate, the simple method still gives a reasonable estimate.
How do I measure my resting heart rate?
Measure it first thing in the morning before getting out of bed, when your body is fully at rest. Count your pulse for 60 seconds, or count for 15 seconds and multiply by 4. Taking the average over a few days gives a more reliable number.
Which zone should I train in to lose weight?
The “fat burn” zone (60–70%) burns a higher percentage of calories from fat, but higher-intensity zones burn more total calories per minute. For overall fat loss, total calories burned across all your workouts matters more than staying in one specific zone.
Is it safe to train at my peak heart rate zone?
For most healthy adults, brief periods near peak zone (90–100%) are safe as part of interval training, but shouldn’t be sustained for long. If you have a heart condition, are new to exercise, or are on medication that affects heart rate, check with a doctor before training at high intensities.