Target Heart Rate & Training Zones Calculator (Karvonen HRR)
Calculate your maximum heart rate (HRmax), Heart Rate Reserve (HRR), and the 5 cardiovascular training zones (Zone 2 Fat Burn, Aerobic Base, Anaerobic Threshold, and VO2 Max) using the Karvonen formula.
Calculator Inputs
Live Real-TimeZone 2 Fat Burning Target Heart Rate
Max Heart Rate (HRmax)
190 BPM
Zone 3 Aerobic Cardio
158.75 BPM
Zone 4 Anaerobic Threshold
171.25 BPM
Workout Tip: Sustain 45-60 minutes in Zone 2 during brisk walking or cycling to maximize fatty acid oxidation.
Heart Rate Training Zones
Detailed Calculation Breakdown
Calculation Methodology
HRmax = 220 - Age. HRR = HRmax - Resting HR. Target HR = Resting HR + (HRR * Training Intensity %). Zone 2 Fat Burn = 60% to 70% HRR intensity.
Important Legal & Educational Disclaimer
This tool provides physiological training estimates. Individuals with cardiac conditions or beta-blocker medications should consult a cardiologist for clinical stress testing.
This calculator is designed for educational and informational purposes only based on public statutory frameworks. The outputs do not constitute binding financial, tax, or legal advice. We assume no liability for decisions made based on these estimations. Always verify with the relevant official authorities or a certified professional advisor.
Frequently Asked Questions
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