The target heart rate calculator computes your maximum heart rate and five training zones — each zone targeting a different physiological adaptation, from fat burning (Zone 2) to VO2 max development (Zone 5). Train smarter by exercising at the right intensity for each session's goal.
Maximum heart rate is estimated as 220 − age (Tanaka formula: 208 − 0.7×age is slightly more accurate for older athletes). Training zones are percentages of max HR, each delivering different fitness benefits.
Zone 2 training (60–70% max HR) is the foundation of endurance fitness. It improves fat oxidation, aerobic base, and mitochondrial density. Elite endurance athletes spend 80% of training time in Zone 2.
This tool is most useful for tracking trends rather than obsessing over a single data point. Run the calculation monthly with consistent measurement conditions to see whether your metric is moving in the right direction.
The most common mistake is treating the result as a precise measurement rather than an evidence-based estimate. All body metric calculators have margins of error — use the result as a tracking baseline, not a clinical diagnosis.
Someone returning from a period of inactivity uses the calculator to establish a baseline health metric before starting a new training programme. Monthly recalculations with consistent measurement conditions create a trackable trend that scale weight alone cannot provide.
The standard estimate is 220 − age. A more accurate formula for adults over 40: 208 − (0.7 × age). Individual variation is ±10–15 bpm.
Zone 2 (60–70% max HR) burns the highest percentage of calories from fat. However, higher zones burn more total calories per hour. For weight loss, total calorie burn matters more than the fat-burning percentage.
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