Target Heart Rate Calculator
| Zone | Range (BPM) | Benefit |
|---|---|---|
| Zone 5 | 0 - 0 | Max Effort / Sprint |
| Zone 4 | 0 - 0 | Anaerobic / Speed |
| Zone 3 | 0 - 0 | Aerobic Fitness |
| Zone 2 | 0 - 0 | Fat Burn / Base |
| Zone 1 | 0 - 0 | Warm Up / Recovery |
Why "No Pain, No Gain" is Wrong
Many people assume that to get fit, you have to be gasping for breath and sweating buckets every single workout. Science proves this is inefficient. To build true endurance and burn fat, you need to train in specific "Zones."
Most basic calculators just subtract your age from 220. While simple, this is often inaccurate for fit individuals. Our tool offers the Karvonen Formula, which accounts for your Resting Heart Rate (RHR) to give a personalized result.
Understanding the 5 Zones
Zone 2: The "Fat Burning" Zone (60% - 70%)
This is the most talked-about zone in modern fitness. In Zone 2, your body becomes efficient at oxidizing (burning) fat for fuel. You should be able to hold a conversation while in this zone.
Recommendation: Spend 80% of your cardio time here to build a massive "aerobic base."
Zone 4: The Threshold Zone (80% - 90%)
This is where it hurts. Your body starts producing lactic acid faster than it can clear it. Training here improves your speed and tolerance for high-intensity efforts.
Zone 5: Maximum Effort (90% - 100%)
You can only hold this for a few minutes (or seconds). This is pure sprint capacity.
Karvonen vs. Standard Formula
Why use the advanced option? Let's say you are a 30-year-old athlete with a very low resting heart rate of 50 bpm.
- Standard (220-Age): Says your Zone 2 starts at 114 bpm.
- Karvonen: Says your Zone 2 starts at 134 bpm.
If you used the standard formula, you would be training too slow to see benefits. The Karvonen formula adjusts for your fitness level.