Healthtus Health Tool

Target Heart Rate Zone Calculator

Calculate your target heart rate zones using the Standard (220 - Age) or Karvonen (Heart Rate Reserve) methods. Understand your training zones—from Warm Up to Maximum—to optimize your workouts for fat burning, cardiovascular fitness, and peak performance.

Calculate Heart Rate Zones

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Your max HR

How to Use This Tool

1. Enter Age

Years

2. Enter Resting HR

Optional (for Karvonen)

3. Select Method

Standard or Karvonen

4. Get Results

View your 5 heart rate zones

Age (years)

Please enter a valid age (1–120).

Resting Heart Rate (optional, bpm)

Please enter a valid resting heart rate (20–200 bpm).

Calculation Method

Please select a method.

Calculation Date

Please select a date.

Note: The Karvonen method requires a resting heart rate for accurate results. The Standard method uses only age. Always consult a healthcare professional before starting an exercise program.

Formula & Calculation

Standard Method: MHR = 220 − Age

Karvonen Method: HRR = MHR − Resting HR
Target HR = Resting HR + (HRR × Zone %)

Zones: Warm Up (50-60%), Fat Burn (60-70%), Cardio (70-80%), Peak (80-90%), Maximum (90-100%)

Results are rounded to the nearest whole number.

Quick Reference Heart Rate Table

Target heart rate zones for a 30-year-old with resting HR of 60 bpm.
Zone	% of MHR	Standard (bpm)	Karvonen (bpm)	Benefit
Warm Up	50-60%	95-114	125-138	Recovery, warm-up
Fat Burn	60-70%	114-133	138-151	Fat burning, endurance
Cardio	70-80%	133-152	151-164	Cardiovascular fitness
Peak	80-90%	152-171	164-177	Performance, speed
Maximum	90-100%	171-190	177-190	Anaerobic capacity

How We Calculated

Input: We collected your age, resting heart rate, and selected method.
MHR: Calculated Maximum Heart Rate (MHR = 220 − Age).
HRR (Karvonen): Calculated Heart Rate Reserve (HRR = MHR − Resting HR).
Zones: Applied zone percentages (50-100%) to calculate target heart rates.

Why Trust This Tool?

Validated Methods
Standard & Karvonen formulas

Data stays in your browser
No server storage

No registration needed
Use instantly

Mobile-friendly
Works on all devices

Updated frequently
Latest fitness science

Completely free
No hidden charges

Accuracy & Standards

This calculator uses the Standard (220 - Age) and Karvonen methods, both widely used in exercise physiology. The Karvonen method is more personalized as it accounts for resting heart rate. Results are estimates—individual fitness levels may vary.

Heart Rate Zones

● Warm Up
50-60%

→

● Fat Burn
60-70%

→

● Cardio
70-80%

→

● Peak
80-90%

→

● Max
90-100%

Learn About Heart Rate Zones

What is MHR?

Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can achieve during intense exercise. It's used to calculate target heart rate zones.

Why Train in Zones?

Different zones target different energy systems. Zone 2 (Fat Burn) is great for endurance, Zone 3 (Cardio) improves cardiovascular fitness, and Zone 5 (Maximum) builds anaerobic capacity.

Standard vs Karvonen

The Standard method uses only age. The Karvonen method uses both age and resting heart rate, making it more personalized. Choose Karvonen if you know your resting HR.

Real-World Examples

Example 1: 30yo, Resting 60, Standard → MHR: 190 bpm, Cardio Zone: 133-152 bpm
Example 2: 45yo, Resting 65, Karvonen → MHR: 175 bpm, HRR: 110, Cardio Zone: 142-153 bpm
Example 3: 60yo, Resting 70, Standard → MHR: 160 bpm, Fat Burn Zone: 96-112 bpm

Limitations of This Tool

Provides estimates—individual MHR may vary.
The Standard method is less personalized than Karvonen.
Does not account for medications that affect heart rate.
Always consult a healthcare professional before starting an exercise program.

Trust & Privacy

We take your privacy seriously. This tool:

Does not store data on any server
All calculations happen locally in your browser
No cookies are used for this tool

References

American Heart Association. Target Heart Rate. Heart.org.
American College of Sports Medicine. Exercise Testing and Prescription. ACSM.org.
National Institutes of Health. Heart Rate and Exercise. NIH.gov.

Editorial Process

The Healthtus editorial team, consisting of certified fitness professionals and exercise physiologists, reviews this tool regularly to ensure accuracy and alignment with the latest exercise science. We update the content and references as new research emerges.

Last reviewed: July 2026

Frequently Asked Questions

What is the Standard method for calculating heart rate zones?

The Standard method uses the formula MHR = 220 − Age. Target zones are calculated as percentages of MHR. It's simple and widely used for general fitness.

What is the Karvonen method?

The Karvonen method uses Heart Rate Reserve (HRR = MHR − Resting HR) to calculate zones. It's more personalized because it accounts for your resting heart rate.

What are the heart rate zones?

The five zones are: Warm Up (50-60%), Fat Burn (60-70%), Cardio (70-80%), Peak (80-90%), and Maximum (90-100%). Each serves a different fitness purpose.

What is a healthy resting heart rate?

A normal resting heart rate for adults is 60-100 bpm. Athletes often have lower resting heart rates (40-60 bpm). A lower resting heart rate generally indicates better cardiovascular fitness.

How accurate is this target heart rate calculator?

Both methods provide good estimates. The Karvonen method is more personalized since it uses your resting heart rate. For most people, these formulas are reliable for fitness planning.

Can I use this calculator for exercise programming?

Yes! Target heart rate zones help you train at the right intensity for your goals—whether weight loss, cardiovascular fitness, or peak performance. Always consult a professional for personalized advice.

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