Target Heart Rate Zone Calculator
Calculate your optimal heart rate training zones for different exercise intensities
Additional Information and Definitions
Age
Enter your current age (between 1-120 years)
Resting Heart Rate (RHR)
Enter your resting heart rate in beats per minute (typically between 40-100 bpm)
Personalised Training Zones
Get precise heart rate ranges for five different training intensities based on your age and resting heart rate
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Understanding Heart Rate Training Zones
Learn about key heart rate training concepts and their importance for effective workouts:
Maximum Heart Rate (MHR):
The highest number of times your heart can beat in one minute. Calculated as 220 minus your age.
Resting Heart Rate (RHR):
Your heart rate when completely at rest. A lower RHR generally indicates better cardiovascular fitness.
Heart Rate Reserve (HRR):
The difference between your maximum and resting heart rates, used to calculate training zones.
Karvonen Formula:
A method for calculating target heart rate that factors in both maximum and resting heart rates for more accurate training zones.
5 Surprising Facts About Heart Rate Training
Heart rate training is more than just numbers - it's a window into your body's response to exercise.
1.The History of Heart Rate Training
The concept of using heart rate to guide training intensity was pioneered by Dr. Karvonen in the 1950s. His formula revolutionised how athletes train by providing personalised intensity targets.
2.Zone Training Benefits
Each heart rate zone serves a specific purpose. Lower zones improve fat burning and endurance, while higher zones enhance anaerobic capacity and performance.
3.The Morning Heart Rate Mystery
Your resting heart rate is typically lowest in the morning and can be a good indicator of recovery status. A higher than normal morning heart rate might signal overtraining or illness.
4.Elite Athletes vs. Average People
Professional endurance athletes often have resting heart rates as low as 40 beats per minute, while the average adult's resting heart rate is between 60-100 beats per minute.
5.Technology's Impact
Modern heart rate monitors can be accurate to within 1 beat per minute, making the Karvonen formula more practical and accessible than ever for everyday athletes.