Target Heart Rate Calculator
Find your heart rate training zones for every intensity.
Your details
Measure your resting rate first thing in the morning before getting up.
| Zone | Intensity | Target bpm |
|---|---|---|
| Warm up | 50-60% | 128 to 140 |
| Fat burn | 60-70% | 140 to 153 |
| Cardio | 70-80% | 153 to 165 |
| Peak | 80-90% | 165 to 178 |
Training by heart rate takes the guesswork out of cardio. It keeps your effort exactly where you intend it, whether that is an easy recovery jog or a lung-busting interval, so every session does the job you planned for it.
Maximum heart rate
Your heart rate zones are built from your maximum heart rate, the fastest your heart can safely beat. The common estimate is 220 minus your age. It is a useful starting point, though individual maximums vary, and a field test with a chest-strap monitor gives a more personal figure.
The Karvonen method
This calculator uses the Karvonen method, which personalizes your zones using your heart rate reserve, the gap between your resting and maximum heart rate. Because it factors in your resting rate, a marker of fitness, it produces more accurate zones than using maximum heart rate alone.
The training zones
| Zone | Intensity | Best for |
|---|---|---|
| Warm up | 50 to 60% | Easy recovery, warm ups |
| Fat burn | 60 to 70% | Building an aerobic base |
| Cardio | 70 to 80% | Improving fitness |
| Peak | 80 to 90% | Short, hard intervals |
Train in the right zone
Most of your sessions should live in the fat burn and cardio zones, with a smaller amount of harder peak work. SmaartCoach cardio sessions coach you to stay in the right zone with real-time voice cues, so every minute counts toward your goal.
Frequently asked questions
What is my target heart rate?
It is the heart rate range for a given training intensity. Zones run from easy warm up around 50 percent up to peak effort near 90 percent of your reserve.
How is max heart rate calculated?
A common estimate is 220 minus your age. It is a rough guide, since real max varies between individuals. A field test with a heart rate monitor is more precise.
What is the Karvonen method?
It calculates zones using your heart rate reserve, the gap between your resting and maximum rate, which personalizes the ranges better than max rate alone.
Which zone burns the most fat?
Lower zones burn a higher share of fat, but higher zones burn more total calories. For results, mix easy sessions with harder ones.
Sources
Reviewed against these authoritative references. Last updated August 2026.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans
- MedlinePlus, U.S. National Library of Medicine. Exercise and Physical Fitness
- MedlinePlus, U.S. National Library of Medicine. Metabolism
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