Target Heart Rate Calculator
Calculate your Maximum Heart Rate (MHR) and determine your optimal training zone based on your age and desired intensity.
Training with Target Heart Rate Zones
Your **Target Heart Rate (THR) Zone** is the range of heart beats per minute (bpm) you should aim for during exercise to achieve the best cardiovascular benefit. Training within this zone ensures you are working out at the right intensity relative to your fitness goals.
Maximum Heart Rate (MHR) Formulas:
The foundation of all heart rate training is the Maximum Heart Rate (MHR).
- **Simple Method (Default):** Often cited as the easiest, $\text{MHR} = 220 - \text{Age}$.
- **Karvonen Method:** Considered more accurate, this uses your Resting Heart Rate (RHR): $\text{THR} = (\text{MHR} - \text{RHR}) \times \text{Intensity} + \text{RHR}$.
Understanding Intensity Zones:
The intensity percentage you select corresponds to specific fitness goals:
- **50% - 60%:** Fat Burning / Very Light Cardio (Recovery)
- **60% - 70%:** Aerobic Zone (Cardiovascular conditioning)
- **70% - 85%:** Anaerobic Zone (High-intensity performance training)