Target Heart Rate Calculator – Optimize Your Cardio Training Safely
Want to get the most from your workouts without overdoing it? The Target Heart Rate Calculator helps you determine the optimal heart rate range to burn fat, build endurance, or boost cardiovascular health based on your age and fitness level.
At Calculators.at, our free Target Heart Rate Calculator gives you quick, accurate heart rate zones for safe and effective training.
🔍 What Is Target Heart Rate?
Target Heart Rate (THR) is the ideal range your heart should beat during aerobic exercise to get maximum benefits without risking overexertion. It’s usually expressed as a percentage of your maximum heart rate (MHR).
Maximum Heart Rate (MHR) = 220 − age
Target zones are calculated as percentages of MHR:
- 💡 Light intensity: 50–60% of MHR
- 🫀 Fat-burning zone: 60–70%
- 🏃 Aerobic zone: 70–80%
- 🧠 Anaerobic zone: 80–90%
- 🚨 Red line zone: 90–100% (not recommended for beginners)
🧮 How Does the Target Heart Rate Calculator Work?
Just input:
- 🎂 Your age
- ❤️ (Optional) Resting heart rate for more personalized results (Karvonen formula)
It will instantly show you:
- Your Maximum Heart Rate (MHR)
- Your Target Heart Rate Zones (in beats per minute)
✅ Why Use a Target Heart Rate Calculator?
- 🏋️♂️ Train efficiently without wasting energy
- 🩺 Avoid overtraining or health risks
- 🔥 Stay in fat-burning or endurance zones
- 🧘 Customize your workouts by intensity
- 🎯 Set fitness goals based on your heart performance
👤 Who Should Use It?
- 🧍♀️ Beginners and gym-goers
- 🧑⚕️ Trainers and medical professionals
- 🏃♂️ Athletes and endurance runners
- 🧓 Seniors monitoring heart health
- 🧠 Anyone following a heart-smart workout program
🧠 Example Calculation
A 30-year-old's MHR:
220 − 30 = 190 bpm
Target zones:
- 50% → 95 bpm
- 85% → 162 bpm
Target Heart Rate Range = 95 to 162 bpm