How to Calculate Your Target Heart Rate
Target heart rate (THR) is a range that reflects how fast your heart should be beating during exercise. A person's target heart rate is calculated as a percentage of their maximum heart rate (MHR). There are two main methods:
The Standard Method (Percentage of MHR)
The simplest approach. It takes your estimated Maximum Heart Rate and multiplies it by the intensity percentage.
Formula: THR = MHR × Intensity %
The Karvonen Method (Heart Rate Reserve)
Considered more accurate because it takes your Resting Heart Rate (RHR) into account, reflecting your current fitness level.
Formula: THR = ((MHR − RHR) × Intensity %) + RHR
Max Heart Rate Formulas
| Formula Name | Equation | Best For |
|---|---|---|
| Haskell & Fox | 220 − Age | General population |
| Tanaka | 208 − (0.7 × Age) | Adults over 40 |
| Gellish | 207 − (0.7 × Age) | General fitness |
| Gulati | 206 − (0.88 × Age) | Women |
Training Zones Explained
Zone 1: Light (50-60%)
Ideal for warm-up and recovery. Improves overall health and aids recovery after harder workouts.
Zone 2: Weight Control (60-70%)
The 'fat-burning' zone. Improves basic endurance and fat metabolism. You should be able to hold a conversation.
Zone 3: Aerobic (70-80%)
The aerobic zone. Improves cardiovascular fitness and muscle strength. Breathing becomes heavier.
Zone 4: Anaerobic (80-90%)
High-intensity training. Increases speed and lactic acid tolerance. Requires significant effort.
Zone 5: Maximum (90-100%)
VO2 Max zone. Maximum effort for short bursts. Improves peak performance. Only for fit individuals.
Frequently Asked Questions
How do I calculate my target heart rate?▼
What is the best max heart rate formula?▼
Which zone burns the most fat?▼
What should my resting heart rate be?▼
⚠️ Safety Warning: These calculations are estimates based on population averages. If you have a heart condition, are on medication (like beta-blockers), or are starting a new exercise program, consult a medical professional before engaging in high-intensity training.