Target Heart Rate Zones Calculator
Calculate aerobic, fat burn, and VO2 max training heart rate zones using Karvonen formula
Yrs
bpm
Calculation Result
Estimated Max Heart Rate
187 bpm
Resting HR: 65 bpmZone 2 (Fat Burn)
138-150 bpm
Zone 3 (Aerobic)
150-163 bpm
Zone 4 (Threshold)
163-175 bpm
How this calculator works
1
Enter your age in years.
2
Enter your resting heart rate (measure upon waking).
3
Discover your 5 training intensity zones.
Formula & Mathematics
Karvonen Heart Rate Reserve Formula
Target HR = ((Max HR - Resting HR) × % Intensity) + Resting HR
Where Max HR = 208 - (0.7 × Age) according to the Tanaka peer-reviewed equation.
Worked Example
30-year-old with resting HR of 60 bpm
Max HR = 208 - (0.7 × 30) = 187 bpm. Reserve = 127 bpm.
• Zone 2 (Fat Burn 60-70%): 136 - 149 bpm
• Zone 3 (Aerobic 70-80%): 149 - 162 bpm
• Zone 5 (Max 90-100%): 174 - 187 bpm
Train between 136 and 149 bpm for optimal fat oxidation and base endurance.
Frequently Asked Questions
Zone 2 is low-intensity, conversational cardio that builds mitochondrial density and metabolic efficiency without overtaxing recovery.
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