Target Heart Rate Zone Calculator
Calculate fat burn, aerobic, and peak training heart rate zones (Karvonen).
Last reviewed by the myCalculator Editorial Team
Input Parameters
Calculation Results
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Formula & How Target Heart Rate Zone Calculator Works
The Karvonen formula sets a target heart rate using your heart rate reserve, the gap between your maximum and resting heart rate: target = (max HR − resting HR) × intensity + resting HR. A 30-year-old with an estimated maximum of 190 bpm (220 − age) and a resting rate of 60 bpm training at 70% intensity has a target of (190 − 60) × 0.7 + 60 = 151 bpm. Easy aerobic work is often 50 to 70% of heart rate reserve, and hard intervals 80 to 90%. The age-based maximum is only a rough guide, so use a measured maximum if you have one. Check with your doctor before starting intense exercise, especially if you have a heart condition.
- Enter Age (Years): Input your target parameter value.
- Enter Resting Heart Rate (BPM): Input your target parameter value.
- Apply Formula: Calculate using
Target HR = [(Max HR - Resting HR) × %Intensity] + Resting HR. - Review Results: View exact computed answers, metrics, and worked mathematical proofs.
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Frequently Asked Questions (FAQs)
What is the fat burn heart rate zone?
The fat burn zone is typically 50% to 70% of your Heart Rate Reserve.
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Authoritative Standards & Verified Reference Citations
Calculations and mathematical logic on this page are grounded in published statutory rules, regulatory standards, and official government data published by the following bodies:
Australia's Physical Activity and Sedentary Behaviour Guidelines and dietary energy expenditure metrics.
Nutrient Reference Values (NRVs) for Australia and New Zealand, macronutrient distribution, and hydration standards.
Dedicated Australian home loans, borrowing capacity, mortgage repayments & refinance modeling.