Target Heart Rate Zones
Last Updated: 8 April 2026
What is Target Heart Rate Zones Calculator?
The Mathematical Formula
Max Heart Rate = 220 - Age Training Intensity = ((MaxHR - RestingHR) × %Intensity) + RestingHR
📊 Practical Example
"A 30-year-old with a resting HR of 60 BPM has a Max HR of 190. For Zone 2 (60-70% intensity), the target heart rate is ~138 to 151 BPM."
⚠️ Common Mistake
Frequently Asked Questions
Q.What is the best zone for weight loss?
While Zone 2 (60-70%) is known as the 'fat-burn zone' because it burns the highest percentage of fat, higher intensity zones (Zone 3 and 4) burn more total calories and fat overall in a shorter time.
Q.What is a normal Resting Heart Rate?
A normal resting heart rate for adults ranges from 60 to 100 BPM. Highly trained athletes often have resting heart rates between 40 and 60 BPM.
Q.How should I measure my heart rate during exercise?
Heart rate monitors or smartwatches are the most accurate. You can also do it manually by counting pulses on your wrist for 15 seconds and multiplying by 4.
Q.Is the 220-age formula accurate?
It is a standard estimation but can vary by +/- 10 BPM. The Karvonen formula used here is more personalized as it accounts for your baseline fitness through Resting Heart Rate.