Target Heart Rate Calculator
Find your five training heart-rate zones with the Karvonen method.
| Zone | Range | Feels Like |
|---|---|---|
| Zone 1 · Warm-Up | 125–137 bpm | very light |
| Zone 2 · Fat Burn | 137–149 bpm | light, conversational |
| Zone 3 · Aerobic | 149–161 bpm | moderate cardio |
| Zone 4 · Threshold | 161–173 bpm | hard |
| Zone 5 · Maximum | 173–185 bpm | sprint efforts |
DISCLAIMER: 220 − age is a population estimate; individual max heart rate varies ±10+ bpm. Check with a doctor before intense training, especially with heart conditions or medications. Not medical advice.
What Is the Target Heart Rate Calculator?
The Target Heart Rate Calculator is a free online tool that lets you find your five training heart-rate zones with the Karvonen method. It runs entirely in your browser — your text and files never leave your device, so it's fast and private. There's nothing to install and no sign-up required.
How It Works
Using the Target Heart Rate Calculator takes seconds. Paste or type your content into the input area (or upload a file where supported), adjust any options to fit your needs, and the result updates instantly. You can then copy the output to your clipboard, download it, or clear everything and start again. Because all processing happens locally with JavaScript, it works offline once the page has loaded.
When to Use It
Reach for the Target Heart Rate Calculator whenever you need a quick, reliable way to find your five training heart-rate zones with the Karvonen method. It's popular with writers, students, developers, marketers and anyone who works with calculators day to day. Bookmark it alongside the other Calculators in our toolbox so it's always one click away.
Frequently Asked Questions
- Is the Target Heart Rate Calculator free to use?
- Yes. Every tool on the site is completely free, with no account, login or download required.
- Is my data private?
- Absolutely. The Target Heart Rate Calculator processes everything locally in your browser. Your text and files are never uploaded to a server, so your data stays on your device.
- Does it work on mobile?
- Yes. The Target Heart Rate Calculator is fully responsive and works on phones, tablets and desktops in any modern browser.
- Do I need to install anything?
- No installation is needed — it runs in the browser. We also offer an optional browser extension and mobile app for quick access to popular conversions.
Last reviewed: 2026-06-27