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Free Target Heart Rate Calculator
Calculate your five heart rate training zones using the Karvonen formula, which accounts for your resting heart rate for more accurate training targets. Enter your age and resting heart rate to see your heart rate reserve (HRR) and target zones for fat burning, aerobic fitness, and peak performance.
Frequently asked questions
What is the Karvonen formula?
Target HR = ((Max HR - Resting HR) × % Intensity) + Resting HR. This formula uses your heart rate reserve (HRR) to calculate more personalized training zones than the simple percentage-of-max-HR method.
What is the best heart rate zone for fat burning?
Zone 2 (60–70% of HRR) is often called the 'fat burning zone' because fat is the primary fuel source. However, higher intensity zones burn more total calories per minute.
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