Target Cardio Heart Rate Calculator
Calculate your optimal heart rate zones using the Karvonen Formula.
50% – Very Light (Warm up)
60% – Light (Fat Burn)
70% – Moderate (Aerobic)
80% – Hard (Anaerobic)
90% – Maximum Effort (VO2 Max)
Max Heart Rate (MHR):
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Heart Rate Reserve (HRR):
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Target Training Heart Rate:
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How to Calculate Your Cardio Heart Rate
Understanding your cardio heart rate is essential for maximizing the efficiency of your workouts. Whether your goal is weight loss, endurance building, or cardiovascular health, training in the right "zone" ensures you are putting in the correct amount of effort without overtraining.
The Karvonen Formula Explained
While many people use the simple "220 minus age" formula, the Karvonen Formula is considered more accurate because it factors in your Resting Heart Rate (RHR). This accounts for your individual fitness level.
The Formula:
1. Max Heart Rate (MHR) = 220 – Age
2. Heart Rate Reserve (HRR) = MHR – Resting Heart Rate
3. Target Heart Rate = (HRR × Intensity%) + Resting Heart Rate
1. Max Heart Rate (MHR) = 220 – Age
2. Heart Rate Reserve (HRR) = MHR – Resting Heart Rate
3. Target Heart Rate = (HRR × Intensity%) + Resting Heart Rate
Heart Rate Training Zones
- Zone 1 (50-60%): Very Light. Best for recovery and beginners starting a fitness program.
- Zone 2 (60-70%): Light. Known as the "Fat Burn" zone. Improves basic endurance and fat metabolism.
- Zone 3 (70-80%): Moderate. The aerobic zone. Improves cardiovascular capacity and strengthens the heart.
- Zone 4 (80-90%): Hard. The anaerobic zone. Increases speed, power, and metabolic rate.
- Zone 5 (90-100%): Maximum. For high-intensity interval training (HIIT) and competitive performance.
Practical Example
Suppose you are 30 years old with a resting heart rate of 60 BPM and you want to exercise at 70% intensity:
- MHR: 220 – 30 = 190 BPM
- HRR: 190 – 60 = 130 BPM
- Target: (130 × 0.70) + 60 = 151 BPM
In this scenario, your target heart rate for a moderate aerobic workout would be 151 beats per minute.