Target Heart Rate Calculator
Calculate your optimal heart rate zones for fat burning, cardio, and peak performance
Training at the right intensity is crucial for achieving your specific fitness goals. This calculator uses the Karvonen Formula to determine your target heart rate zones based on your age and resting heart rate.
Calculator Inputs
Measure pulse for 60s while relaxed (optional, improves accuracy)
Results
Enter values above to see your results
How It Works
The standard "220 minus age" formula is often inaccurate because it ignores individual fitness levels. The Karvonen formula uses your Heart Rate Reserve (Max HR - Resting HR) to tailor zones specifically to you.
Tips & Best Practices
- •Measure your resting heart rate in the morning before getting out of bed.
- •Zone 2 (60-70%) is excellent for building endurance and burning fat.
- •Zone 4 (80-90%) increases anaerobic capacity but is hard to sustain.
- •Most training should be done in Zones 2 and 3.
Frequently Asked Questions
What is the fat burning zone?
The "fat burning zone" is typically considered Zone 2 (60-70% intensity). In this zone, your body relies more on fat stores for fuel compared to glycogen (carbs).
Why do I need my resting heart rate?
Your resting heart rate indicates your cardiovascular fitness. A lower RHR means a larger "Heart Rate Reserve," which the Karvonen formula uses to give you more accurate training zones.
Guides & Articles
Due Date From Ovulation or Conception Date
Add 266 days to an ovulation date or a conception date. A worked example, why both dates use the same rule, and when the period method is the better start.
How Accurate Are Pregnancy Due Dates?
A due date is the 40-week mark from a period, or 38 weeks from ovulation. Most births are not on that exact day. What moves the estimate, and what replaces it.
How Many Days Is a Pregnancy?
280 days (40 weeks) from the last menstrual period, or 266 days (38 weeks) from conception. Same model, different starting point, plus the term labels clinicians use.
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