Target Heart Rate (THR) Calculator
Uses the personalized Karvonen formula to find your ideal exercise heart rate zone.
Personal Metrics
Measure your pulse immediately upon waking up.
Recommended range: 50-70% for Fat Burn, 70-85% for Cardio.
Please ensure age and heart rate values are valid, and min intensity is lower than max intensity.
Maximum Heart Rate (MHR)
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Beats Per Minute (BPM)
Your Target Heart Rate Zone
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BPM
The Karvonen Formula for Personalized Training
The **Target Heart Rate (THR) Calculator** uses the **Karvonen Method** because it is more personalized than simple formulas. By incorporating your **Resting Heart Rate (RHR)**, the formula accounts for your current fitness level, making the THR zone more accurate.
Karvonen Formula Steps
The calculation is performed in three steps:
- **Step 1: Calculate Maximum Heart Rate (MHR)**: $MHR = 220 – \text{Age}$
- **Step 2: Calculate Heart Rate Reserve (HRR)**: $HRR = MHR – RHR$
- **Step 3: Calculate Target Heart Rate (THR)**: $THR = (HRR \cdot \text{Intensity}_{\%}) + RHR$
Recommended Intensity Zones
| Goal | Intensity Zone | Benefit |
|---|---|---|
| Light Warm-up | 50% – 60% MHR | Prepares the body for exercise. |
| Fat Burning | 60% – 70% MHR | Optimal for fat oxidation. |
| Aerobic/Cardio | 70% – 80% MHR | Improves cardiovascular fitness. |
| Anaerobic (High Intensity) | 80% – 90% MHR | Boosts speed and power. |