Target Heart Rate Calculator

Target Heart Rate Calculator

Target Heart Rate Calculator

Essential Options

Advanced Options (Optional)


Maximum Heart Rate (MHR): bpm

Heart Rate Reserve (HRR): bpm

Target Heart Rate Range:

What is Target Heart Rate?

Imagine your heart rate as your workout rev meter! Target Heart Rate is the ideal zone to push your body for maximum results. It’s like finding the sweet spot between cruising and redlining your engine. By using this zone, you can torch calories, build endurance, or train for that upcoming race – all while keeping your heart happy and healthy!

Disclaimer: This calculator’s your heart rate GPS, but remember, every body’s a unique adventure! While it gives you a great target zone, listen to your body too. Feeling a little off? Adjust the intensity. And if you have any medical conditions, always consult your doc before revving your workout engine!   

Understanding Your Heart Rate: MHR and Activity Zones

Your heart rate is like a fitness speedometer, telling you how hard your body is working. This calculator helps you find your Maximum Heart Rate (MHR), the upper limit for safe exercise. We then translate that into Heart Rate Zones based on activity level, so you can target specific fitness goals.

Here’s a breakdown:

CategoryDescriptionTarget Heart Rate (% of MHR)Activity LevelBenefit
MHRYour body’s maximum heart rateN/AReference point for zones
Active RecoveryGentle warm-up or cool-down50-60%Light walking, stretchingImproves circulation, aids recovery
Fat BurningTargets fat stores for energy60-70%Brisk walking, joggingBoosts metabolism, burns calories
CardioImproves cardiovascular health and endurance70-80%Running, swimming, cyclingStrengthens heart and lungs
Anaerobic ZonePushes your limits for short bursts80-90%Interval training, sprintingIncreases power and speed
Maximum EffortAll-out exertion for short periods90-100%Sprints, HIIT workoutsImproves VO2 max (max oxygen uptake)

Remember: This is a general guide. You can adjust the intensity within each zone based on your fitness level and goals. It’s always best to listen to your body and consult a doctor if you have any concerns.