How to Calculate Target Heart Rate
What is Target Heart Rate?
Target heart rate zones help athletes train at the right intensity for different fitness goals. Fat burning, aerobic base, and high-intensity intervals each require different heart rate ranges, calculated as a percentage of maximum heart rate (MHR).
Step-by-Step Guide
- 1Estimate MHR: 220 − age (simple) or 208 − 0.7 × age (Tanaka formula, more accurate)
- 2Zone 1 (recovery): 50–60% MHR
- 3Zone 2 (fat burn / aerobic): 60–70% MHR
- 4Zone 3 (aerobic endurance): 70–80% MHR
- 5Zone 4 (threshold): 80–90% MHR
- 6Zone 5 (maximum): 90–100% MHR
Worked Examples
Frequently Asked Questions
What is Target Heart Rate?
Target heart rate zones help athletes train at the right intensity for different fitness goals. Fat burning, aerobic base, and high-intensity intervals each require different heart rate ranges, calculated as a percentage of maximum heart rate (MHR)
How accurate is the Target Heart Rate calculator?
The calculator uses the standard published formula for target heart rate. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.
What units does the Target Heart Rate calculator use?
This calculator works with inches, percentages. You can enter values in the units shown — the calculator handles all conversions internally.
What formula does the Target Heart Rate calculator use?
The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.
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