Target Heart Rate Calculator

Understand target heart rate zones

Why target heart rate matters

Target heart rate helps you train smarter, not just harder. Staying in the right zone improves cardiovascular fitness, supports fat metabolism, and reduces injury risk. Students can plan efficient workouts between study sessions, while professionals can optimize time-limited training for consistent progress.

Common formulas

• Fox (220 − age): A simple estimate widely used for quick calculations.
• Tanaka (208 − 0.7 × age): A refined estimate suitable for general populations.
• Gellish (207 − 0.7 × age): Similar to Tanaka; choose either for a comparable result.
• Gulati (206 − 0.88 × age): Often cited for women; our tool applies it when selected.
• Karvonen method: Uses heart rate reserve (HRR = Max − Resting) for personalized zones: Target = Resting + % × HRR. Requires your resting heart rate.

Training zones explained

• Z1 Very light (50–60%): Easy recovery, warm‑ups, focus on form and breathing.
• Z2 Light (60–70%): Aerobic base building, sustainable for longer sessions.
• Z3 Moderate (70–80%): Tempo work; improves endurance and efficiency.
• Z4 Hard (80–90%): Threshold training; boosts speed and performance.
• Z5 Maximum (90–100%): Short, high-intensity efforts; use sparingly.

Practical training tips

• Measure resting HR: Count beats for 60 seconds right after waking, before getting out of bed.
• Warm up and cool down: Spend 5–10 minutes in Z1–Z2 at the start and end of sessions.
• Progress gradually: Increase total weekly volume or intensity by about 5–10% to avoid overtraining.
• Mix sessions: Combine Z2 base rides/runs with occasional Z3 tempo and Z4 intervals.
• Listen to your body: Sleep, hydration, and stress change heart rate response; adjust zones if needed.

Safety and limitations

Formulas estimate maximum heart rate and may not reflect your exact physiology. Certain medications, dehydration, illness, and environmental factors can alter heart rate responses. If you have a medical condition or are new to exercise, consult a qualified professional before high‑intensity training.

Frequently asked questions

• HOW TO calculate target heart rate quickly? Use Fox (220 − age) to estimate your max, then multiply by 0.50 and 0.85 for your general training range.
• HOW TO choose the right formula? Tanaka and Gellish suit most people; Gulati is often used for women; pick Karvonen for the most personalized zones if you know your resting HR.
• HOW TO find resting heart rate accurately? Measure for 60 seconds immediately after waking, on at least 3 mornings, then average the values.
• HOW TO train by zones without a smartwatch? Use perceived exertion: Z1–Z2 = easy conversation, Z3 = short sentences, Z4 = words only, Z5 = breathless.
• HOW TO update zones as fitness improves? Re‑measure resting HR monthly and recalculate; if possible, use a lab test or a field test to refine your max HR.
• HOW TO use Karvonen with resting HR? HRR = Max − Resting; Target = Resting + % × HRR. Calculate for each zone percentage.