Calculate your maximum heart rate and target heart rate zones for fat burning, cardio fitness, and peak performance training.
HR Reserve: 122 bpm
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Max HR = 206.9 − (0.67 × age)
Karvonen: Target = (Max HR − Resting HR) × intensity + Resting HR
Most common: 220 − age. More accurate: 206.9 − (0.67 × age). For a 30-year-old, max HR ≈ 190 bpm.
50–60% of max HR. Higher fat % burned but lower total calories vs. high intensity zones.
Normal: 60–100 bpm. Athletes: 40–60 bpm. Lower = better cardiovascular fitness.
Higher zones (80–95% max HR) burn more calories per minute but can't be sustained as long.
Uses heart rate reserve (max HR − resting HR) for personalized zones accounting for your fitness level.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.