Self-Contained Heart Rate Calculator

Target Heart Rate Calculator

Find your optimal heart rate zones to maximize workout efficiency and achieve your fitness goals

Your Information

35
65

Your Results

Light Exercise

98-112 bpm
50-60% of max
Warm-up, cool-down, recovery. Good for beginners.

Fat Burning

113-127 bpm
60-70% of max
Moderate intensity. Burns fat efficiently.

Aerobic Zone

128-142 bpm
70-80% of max
Improves cardiovascular fitness. Endurance training.

Anaerobic Zone

143-157 bpm
80-90% of max
High intensity. Improves speed and performance.

Heart Rate Zone Visualization

Light
Fat Burning
Aerobic
Anaerobic
Maximum

Understanding Heart Rate Zones

❤️ Why Target Heart Rate Matters

Training in the correct heart rate zone ensures you’re working at the right intensity to achieve your fitness goals while avoiding overtraining.

Heart rate zones are calculated as a percentage of your maximum heart rate (MHR). The most common formula is:

MHR = 220 – Your Age

For more accuracy, we use the Karvonen formula which also considers your resting heart rate:

Target HR = ((MHR – Resting HR) × Intensity%) + Resting HR

⚡ Training Recommendations

Light Zone (50-60%): Ideal for warm-ups, cool-downs, and active recovery days.

Fat Burning (60-70%): Best for weight loss and building endurance with moderate effort.

Aerobic Zone (70-80%): Improves cardiovascular fitness and aerobic capacity.

Anaerobic Zone (80-90%): Increases speed, power, and performance with high-intensity training.

Maximum Zone (90-100%): For short bursts of maximum effort. Use sparingly.

This calculator provides estimates only. Individual results may vary based on health conditions, medications, and fitness levels. Consult with a healthcare professional before beginning any new exercise program.