❤️ Target Heart Rate Calculator
Calculate your optimal heart rate training zones using the Karvonen formula. Train smarter with personalized heart rate targets.
Measure your pulse first thing in the morning before getting out of bed
Understanding Heart Rate Zones
Training in different heart rate zones helps you achieve specific fitness goals. The Karvonen formula calculates zones based on your heart rate reserve (HRR), which is the difference between your maximum and resting heart rate.
How to Measure Resting Heart Rate
- Measure first thing in the morning before getting out of bed
- Place two fingers on your wrist (radial artery) or neck (carotid artery)
- Count beats for 60 seconds, or count for 30 seconds and multiply by 2
- Do this for 3-5 days and use the average
Training Zone Guide
| Zone | Feel | Training Benefit |
|---|---|---|
| Zone 1 | Very easy, can hold conversation | Recovery, improves circulation |
| Zone 2 | Comfortable, steady pace | Builds aerobic base, fat burning |
| Zone 3 | Moderate, breathing harder | Improves aerobic fitness |
| Zone 4 | Hard, uncomfortable | Increases anaerobic threshold |
| Zone 5 | Maximum effort, unsustainable | Develops peak performance |