Target Heart Rate & Training Zones Calculator

Optimize your cardio workouts by training in the right heart rate zone for maximum fat loss or cardiovascular endurance.

How Target Heart Rate Works & Scientific Formula

Our online Target Heart Rate uses clinically validated physiological formulas for high accuracy. Formula: Max HR = 220 - Age. Karvonen Target HR = ((Max HR - Resting HR) × % Intensity) + Resting HR.

Scientific Formula & Calculation Logic

This calculator executes clinical formulas recognized in medical and physiological literature:


                        Max HR = 220 - Age. Karvonen Target HR = ((Max HR - Resting HR) × % Intensity) + Resting HR.

Reference Ranges & Health Categories

Category / Classification	Reference Value / Range	Health Interpretation
• Zone 1: Warm Up / Recovery	50% – 60% MHR	Active recovery
• Zone 2: Fat Burning / Base	60% – 70% MHR	Optimal fat oxidation
• Zone 3: Aerobic Endurance	70% – 80% MHR	Cardiovascular fitness
• Zone 4: Anaerobic Threshold	80% – 90% MHR	Speed & lactic tolerance
• Zone 5: Maximum Performance (VO2)	90% – 100% MHR	Short interval sprints

Frequently Asked Questions (FAQs)

Which zone is best for burning body fat? ▾

Zone 2 (60-70% of max heart rate) burns the highest percentage of calories from fat stores while preserving glycogen.

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