Target Heart Rate Calculator
1. Your Details
Required for the advanced Karvonen formula.
2. Formula Settings
How to Use This Calculator
- Enter your Age: This is the primary factor used to estimate your Maximum Heart Rate (MHR).
- Input Resting Heart Rate (Recommended): Measure your pulse right after waking up. Entering this allows the tool to use the Karvonen Formula, which tailors the zones to your specific fitness level.
- Select a Formula:
- Use Standard for general fitness.
- Use Tanaka if you are over 40 years old.
- Calculate: Click the button to see your target heart rate zones for fat loss, cardio, and performance.
Heart Rate Zones Explained
Training at specific intensities triggers different metabolic adaptations in your body. Here is what each zone does:
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 Warm Up | 50-60% | Recovery, getting blood flowing, easy conversation. |
| Zone 2 Fat Burn | 60-70% | Optimal Fat Loss. Builds basic endurance and mitochondrial efficiency. |
| Zone 3 Aerobic | 70-80% | Improves cardiovascular strength and lung capacity. |
| Zone 4 Anaerobic | 80-90% | Increases maximum performance speed. Lactic acid buildup begins here. |
| Zone 5 Maximum | 90-100% | Peak effort for very short bursts (sprinting). |
Comparing the Formulas
Why do we offer different calculation methods? Because "one size fits all" doesn't work for heart health.
1. The Haskell & Fox Formula
Max HR = 220 - Age
This is the most common formula found on gym machines. It is simple but has a high margin of error for very fit individuals or older adults.
2. The Tanaka Formula (2001)
Max HR = 208 - (0.7 x Age)
Research published in the Journal of the American College of Cardiology suggests this is significantly more accurate for healthy adults of varying ages.
3. The Karvonen Method
This is not a Max HR formula, but a Zone Calculation method. Instead of just taking a percentage of your Max HR, it subtracts your Resting Heart Rate first. This "Heart Rate Reserve" method ensures that fit people with low resting heart rates get a harder, more accurate workout target.