Target Heart Rate & Training Zones Calculator

Calculate your exact Target Heart Rate (THR) and individualized 5-zone cardiovascular training spectrum. Powered by the clinical Karvonen Heart Rate Reserve (HRR) Formula ($ ext{THR} = [( ext{HR}_{max} – ext{HR}_{ ext{rest}}) imes % ext{Intensity}] + ext{HR}_{ ext{rest}}$) and traditional percentage of $ ext{HR}_{max}$, this calculator determines your exact heart rate boundaries (in Beats Per Minute – BPM) across all 5 training zones: Zone 1 Recovery ($50% ext{–}60%$), Zone 2 Aerobic Base / Fat Burn ($60% ext{–}70%$), Zone 3 Tempo / Aerobic Endurance ($70% ext{–}80%$), Zone 4 Lactate Threshold ($80% ext{–}90%$), and Zone 5 Anaerobic / VO2 Max ($90% ext{–}100%$). Includes multiple $ ext{HR}_{max}$ equations: Tanaka ($208 – 0.7 imes ext{Age}$), Gellish, and Fox ($220 – ext{Age}$).