Target Heart Rate Calculator
Determine your optimal heart rate zones for safe & effective exercise
Target zones help you train at the right intensity. Fat Burn is lower intensity, while Cardio improves stamina.
Maximum Heart Rate
187 BPM
Fat Burn
129-140
Cardio
140-158
Peak/HIIT
158-175
Zones calculated using the Karvonen Formula (HRR based)
Disclaimer: Calculations are for illustrative purposes and not professional medical advice. Always consult a physician before starting new exercises.
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Using the Target Heart Rate Calculator
Our specialized heart rate calculator for India help you optimize your workout intensity. Understanding your heart rate zones ensures you're training safely and effectively, whether you're doing brisk walking or high-intensity training.
Key Features
- •Calculates Maximum Heart Rate (MHR) based on your age
- •Breaks down 5 distinct training zones (Warm-up to Maximum)
- •Highlights the 'Fat Burning Zone' (60-70% MHR)
- •Provides cardiovascular safety guidance for Indian seniors
- •Supports calculation for different fitness levels and goals
- •Instant visual representation of your optimal training intensity
How to calculate Target Heart Rate Calculator
Step-by-step Guide & Informational Intent
- 1.Select your Age using the slider or input field.
- 2.Choose your resting heart rate if known (optional for advanced accuracy).
- 3.The calculator will instantly show your Target Heart Rate range.
- 4.Identify the zone that matches your current fitness goal.
- 5.Monitor your pulse during exercise to stay within your target range.
How the Calculation Works
The calculator primarily uses the Fox formula (220 - Age) to estimate your Maximum Heart Rate. It then applies percentages to define zones that represent different physiological metabolic demands.
Important Assumptions
- • Standard Max Heart Rate = 220 - Age
- • Zone 1 (50-60%): Light activity / recovery
- • Zone 2 (60-70%): Fat burn / endurance
- • Zone 3 (70-80%): Aerobic / fitness improvement
- • Zone 4 (80-90%): Anerobic / performance
- • Resting heart rate is assumed at 70 BPM if not provided
Training Zone Examples
Heart Rate Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 (50-60%) | Very Light | Recovery, Warm-up |
| Zone 2 (60-70%) | Light | Fat Burning, Endurance |
| Zone 3 (70-80%) | Moderate | Aerobic Fitness |
| Zone 4 (80-90%) | Hard | Anaerobic Performance |
| Zone 5 (90-100%) | Maximum | Speed, Power (Advanced) |
Understanding my Heart Rate Zones changed my running. I used to run too fast and get tired; now I stay in Zone 2 and can run for hours!
— Amit Verma, Marathon Runner (Delhi)
Official Data Sources
| Data Source | Official Verification |
|---|---|
| AHA | American Heart Association |
| Mayo Clinic | Exercise Intensity Guidelines |
Created by MyIndianCalculator Team
Developed by a multidisciplinary team of financial analysts, medical professionals, and data engineers. Our algorithms are rigorously calibrated against official Indian standards (RBI, SEBI, ICMR, WHO) to ensure precision for your financial planning and health monitoring needs.
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Target Heart Rate Calculator
Our specialized heart rate calculator for India help you optimize your workout intensity. Understanding your heart rate zones ensures you're training safely and effectively, whether you're doing brisk walking or high-intensity training.