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Calculate maximum heart rate (MHR), resting heart rate metrics, and Karvonen aerobic training intensity zones for cardio conditioning.
Adjust the input parameters to calculate your results instantly.
| Scenario Inputs | Output Result |
|---|---|
| age : 30, resting : 70 | Max HR: 190 BPM, Fat Burn Zone: 114-133 BPM |
Target Heart Rate & Training Zone Calculator. Calculate maximum heart rate (MHR), resting heart rate metrics, and Karvonen aerobic training intensity zones for cardio conditioning. ZechKit provides this tool completely free and online, optimized for instant, accurate computations directly inside your web browser.
A Target Heart Rate Calculator determines optimal cardiovascular training intensities based on age, maximum heart rate (MHR), and resting heart rate.
Formulas: Fox Formula: Max Heart Rate = 220 − Age. Tanaka Formula: Max Heart Rate = 208 − (0.7 × Age). Karvonen Formula: Target HR = [(Max HR − Resting HR) × % Intensity] + Resting HR.
Training Intensity Zones: Zone 1 (50%–60% MHR, Active Recovery), Zone 2 (60%–70% MHR, Fat Oxidation & Aerobic Base), Zone 3 (70%–80% MHR, Aerobic Endurance), Zone 4 (80%–90% MHR, Lactate Threshold), and Zone 5 (90%–100% MHR, Neuromuscular & VO2 Max Sprints).
Zone 2 Base Training: Spending 75%–80% of cardiovascular training volume in Zone 2 builds mitochondrial density, improves fat utilization, and strengthens cardiovascular endurance.
What is the standard formula for estimating maximum heart rate?
The traditional formula is Max HR = 220 − Age, while the Tanaka formula (208 − 0.7 × Age) is often preferred for older adults.
