Train in the right zone. Get target heart rate zones — fat-burning, cardio, and peak — based on the Karvonen formula and your age. Train smarter.
MHR = 220 − Age | Target HR (Karvonen) = (MHR − RHR) × Intensity + RHRMaximum Heart Rate (MHR) is estimated as 220 minus age. The Karvonen formula then calculates target heart rate zones using your Resting Heart Rate (RHR): the heart rate reserve (MHR − RHR) is multiplied by the desired intensity percentage, then RHR is added back. This personalized method accounts for individual fitness levels.
| Symbol | Meaning |
|---|---|
| MHR | Maximum Heart Rate (beats per minute) |
| RHR | Resting Heart Rate (beats per minute at rest) |
| Intensity | Target training intensity as a decimal (e.g., 0.60 for 60%) |
| HRR | Heart Rate Reserve = MHR − RHR |
Our calculations are based on established financial and scientific formulas. The following sources inform the default values and methodology used in this calculator:
Heart rate zones are percentage ranges of your maximum heart rate (MHR), calculated as 220 minus your age. Each zone targets different fitness goals, from recovery to peak performance. The Karvonen formula, which factors in resting heart rate, provides more personalized zones.
| Zone | % of Max HR | Intensity | Duration | Primary Benefit |
|---|---|---|---|---|
| Zone 1 | 50-60% | Very Light | 20-40 min | Recovery, warm-up |
| Zone 2 | 60-70% | Light | 40-80 min | Fat burning, endurance base |
| Zone 3 | 70-80% | Moderate | 20-60 min | Aerobic fitness, cardiovascular health |
| Zone 4 | 80-90% | Hard | 10-30 min | Anaerobic threshold, speed |
| Zone 5 | 90-100% | Maximum | 5-10 min | Peak performance, VO2 max |
1. Calculate Max HR: MHR = 220 - age 2. Calculate Resting HR: Measure before getting out of bed 3. Use Karvonen formula: Target HR = ((MHR - Resting HR) × % intensity) + Resting HR Example: 30-year-old, resting HR 65, Zone 3 (70-80%): • MHR = 220 - 30 = 190 bpm • Lower: ((190-65) × 0.70) + 65 = 152 bpm • Upper: ((190-65) × 0.80) + 65 = 165 bpm • Zone 3 range: 152-165 bpm
Source: American Heart Association; Karvonen MJ (1957) Physiological Reviews.
Heart rate recovery (HRR) is how much your heart rate drops one minute after peak exercise. A faster recovery indicates better cardiovascular fitness. The average 1-minute recovery is 15-25 bpm — below 12 bpm is considered abnormal and may indicate increased cardiac risk.
| Recovery Drop (1 min) | Fitness Level | Heart Health Indicator | Typical Profile |
|---|---|---|---|
| 50+ bpm | Excellent | Very low risk | Elite endurance athletes |
| 40-49 bpm | Very Good | Low risk | Regular exercisers, good cardiovascular health |
| 30-39 bpm | Good | Below average risk | Active individuals, moderate exercise 3-5x/week |
| 20-29 bpm | Average | Average risk | General population, some activity |
| 12-19 bpm | Below Average | Slightly elevated risk | Sedentary lifestyle, occasional exercise |
| Under 12 bpm | Poor | Elevated risk | Sedentary, consult a physician |
Improving your heart rate recovery is one of the best indicators of improving cardiovascular fitness. Regular Zone 2 cardio training (60-70% of max HR) for 30-45 minutes, 3-4 times per week, can significantly improve your recovery rate within 4-8 weeks. Measure your HRR by taking your heart rate immediately after peak exercise, then again exactly one minute later.
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