Target Heart Rate Calculator
Calculate your optimal heart rate zones for training
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Recommended to measure in the morning after waking up
What is Target Heart Rate?
What is Target Heart Rate? Target Heart Rate refers to the heart rate range you should achieve during exercise to ensure your training intensity reaches the expected effect. By training in different heart rate zones, you can specifically improve aerobic capacity, fat burning efficiency, or athletic performance.
Calculation Methods
1. Maximum Heart Rate (MHR)
Tanaka Formula: MHR = 208 - (0.7 × Age)
More accurate than "220 - age", widely adopted
2. Heart Rate Reserve Method (Karvonen Formula)
Target HR = [(MHR - Resting HR) × Intensity%] + Resting HR
Most accurate calculation method, accounts for individual differences
3. Simple Percentage Method
Target HR = MHR × Intensity%
Simple and convenient, but less accurate than Karvonen formula
Why is Heart Rate Training Important?
- Scientific Training: Precisely control training intensity based on heart rate, avoiding undertraining or overtraining
- Improve Efficiency: Train in target zones to maximize training effects
- Prevent Overtraining: Avoid too high intensity on recovery days
- Track Progress: As aerobic capacity improves, heart rate at same pace decreases
- Optimize Fat Burning: Zone 2 is the optimal fat burning zone
Applications of Each Training Zone
Zones 1-2 (50-70%)
- Warm-up and cool-down
- Recovery day training
- Long slow distance (LSD)
- Build aerobic base
Zone 3 (70-80%)
- Increase aerobic capacity
- Tempo run training
- Improve endurance performance
- Most daily training
Zone 4 (80-90%)
- Increase lactate threshold
- Interval training
- Speed endurance
- Race pace training
Zone 5 (90-100%)
- VO2 max training
- Short sprints
- Neural adaptation training
- Use sparingly per week
How to Measure Heart Rate?
- Heart Rate Monitor/Band: Optical or chest strap, convenient for real-time monitoring
- Manual Measurement: Measure carotid or radial artery immediately after exercise, count 15 seconds × 4
- Smart Devices: Apple Watch, Garmin and other sports watches
- Treadmill/Exercise Bike: Many devices have built-in heart rate handles
Training Recommendations
- 80/20 Rule: 80% of training in zones 1-3, 20% in zones 4-5
- Progressive Overload: Beginners should mostly train in zones 2-3
- Rest Days: Keep zone 1 light exercise or complete rest
- Listen to Your Body: Reduce training intensity when fatigued or sick
- Regular Testing: Re-test maximum heart rate every 8-12 weeks
FAQ
1. What is Target Heart Rate?
Target Heart Rate is the heart rate range you should maintain during exercise to ensure your training intensity is optimal. By training in different heart rate zones, you can improve aerobic capacity, burn fat efficiently, and enhance athletic performance.
2. How do I calculate my target heart rate?
The most accurate method is the Karvonen formula: Target HR = [(Max HR - Resting HR) × Intensity%] + Resting HR. Max HR can be estimated using the Tanaka formula: 208 - (0.7 × Age). This calculator uses both formulas for precise results.
3. What are heart rate training zones?
Heart rate zones are ranges expressed as a percentage of your maximum heart rate. Zone 1 (50-60%) is for recovery, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic base, Zone 4 (80-90%) for lactate threshold, and Zone 5 (90-100%) for maximum effort.
4. Which heart rate zone is best for fat loss?
Zone 2 (60-70% of max HR) is considered the optimal fat-burning zone. At this intensity, your body primarily uses fat as fuel. However, higher intensity zones also burn calories and can create an afterburn effect.
5. How accurate is the maximum heart rate calculation?
The Tanaka formula (208 - 0.7 × age) is more accurate than the traditional "220 - age" formula, but individual variations exist. The most accurate way to determine your max HR is through a professional fitness test or field testing under supervision.
Use our target heart rate calculator to plan scientific exercise intensity, train in different heart rate zones, improve aerobic capacity and athletic performance, achieve health goals.