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❤️ Target Heart Rate Calculator
Find your target heart rate zones using the Karvonen formula for optimal training intensity.
What Is the Karvonen Formula?
The Karvonen formula calculates target heart rate using your heart rate reserve (HRR), which is the difference between your max heart rate and resting heart rate. Target HR = HRR x intensity% + resting HR. This gives more personalized zones than simple percentage-of-max methods.
Understanding Heart Rate Zones
Zone 1-2 improves endurance and fat burning. Zone 3 builds aerobic capacity. Zone 4 increases lactate threshold. Zone 5 develops maximum performance. Most training should be in Zones 1-3 with strategic Zone 4-5 sessions.
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