Health & WellnessCardio
Target Heart Rate Zones & Cardio Calculator
Optimize your cardio and fat-burning workouts. Calculates Max Heart Rate and your 5 specific training zones (Zone 1 to Zone 5) using the Karvonen formula.
Cardiovascular Profile
Age (Years)35
Resting Heart Rate (BPM)60 bpm
Measure resting pulse for 60 seconds first thing upon waking.
Predicted Max HR (Tanaka):184 BPM
5 Heart Rate Training Zones (Karvonen)
Zone 1: Active Recovery122 - 134 BPM
50% - 60% ReserveWarm-up, cooldown, active recovery, metabolic foundation
Zone 2: Aerobic Base & Fat Burn134 - 147 BPM
60% - 70% ReserveMitochondrial density, maximum lipid oxidation, all-day stamina
Zone 3: Aerobic Endurance (Tempo)147 - 159 BPM
70% - 80% ReserveCardiovascular efficiency, steady-state marathon capacity
Zone 4: Lactate Threshold159 - 172 BPM
80% - 90% ReserveLactate clearance, speed endurance, high-intensity capacity
Zone 5: VO2 Max & Neuromuscular172 - 184 BPM
90% - 100% ReservePeak sprint power, maximal oxygen uptake
Mathematical Formula: Karvonen Heart Rate Reserve (HRR) Formula
Target HR = Resting HR + [(Max HR - Resting HR) × % Intensity]
Tanaka Max HR: 208 - (0.7 × Age) combined with personal resting heart rate reserve.
How to Use This Calculator
- 1Enter your age and resting heart rate (bpm).
- 2The calculator computes your Max Heart Rate (HRmax) and Heart Rate Reserve (HRR).
- 3Generates precise target BPM ranges for Zone 1 (Recovery), Zone 2 (Fat Burn / Base), Zone 3 (Tempo), Zone 4 (Threshold), and Zone 5 (VO2 Max).
Practical Example: 35-Year-Old Runner (Resting HR 55)
Scenario: Age 35, Resting Heart Rate 55 bpm.
Age:35
Resting HR:55 bpm
Result: Max HR: 184 bpm | Zone 2 (Aerobic Base 60-70%): 132 - 145 bpm
Training in the 132 - 145 bpm range builds mitochondrial density and burns maximum fat with low fatigue.
Frequently Asked Questions
Zone 2 training (60-70% of heart rate reserve) is the intensity where you can hold a steady conversation without gasping. It maximizes fat oxidation and builds aerobic stamina.
Pro Calculation Tips
- 80% of your weekly running and endurance volume should be performed inside Zone 2 for optimal aerobic adaptation.
Model Assumptions
- Beta-blocker medications or cardiovascular conditions alter target heart rate responses.