What is Target Heart Rate and why is it important?

Target Heart Rate is the optimal heart rate range for your age and fitness level during exercise. It's important because training within the correct heart rate zones ensures you're exercising at the right intensity to achieve your fitness goals—whether that's fat burning, cardiovascular fitness, or peak performance—while minimizing injury risk and maximizing training effectiveness.

How do I calculate my target heart rate zones?

The most accurate method is the Karvonen formula: Target HR = [(Maximum HR − Resting HR) × % Intensity] + Resting HR. Maximum HR is estimated as 220 minus your age. This formula accounts for your resting heart rate, making it more personalized than simple percentage methods. The WellVedis calculator automatically performs these calculations for you.

What are the different heart rate zones and their purposes?

Heart rate zones include: (1) Light Zone (50–60% HRR)—recovery and warm-up, (2) Moderate Zone (60–70% HRR)—fat burning and endurance building, (3) Hard Zone (70–85% HRR)—cardiovascular fitness improvement, (4) Maximum Zone (85–100% HRR)—peak performance and VO₂ Max development. Different zones target different fitness adaptations.

Which heart rate zone is best for fat burning?

The fat-burning zone is typically in the Light to Moderate zones, around 60–70% of your Heart Rate Reserve (HRR). This intensity allows your body to oxidize fat efficiently while maintaining conversational effort. However, higher-intensity training (75–85% HRR) burns more total calories and may be more effective for fat loss when combined with proper nutrition.

How does resting heart rate affect my target zones?

Resting heart rate is crucial in the Karvonen formula because it personalizes your training zones. A lower resting heart rate (sign of better fitness) means wider heart rate zones and more training flexibility. As your fitness improves, your resting heart rate decreases, which actually increases your target zones. You should recalculate your zones every 3-6 months as your fitness improves.

Target Heart Rate Calculator – Ideal Heart Rate Zones by Age & Fitness Level

Free Target Heart Rate Calculator to find your safe and effective training zones for fat burning, cardio fitness, and endurance. Enter your age and resting heart rate to calculate personalized zones.

Age: Resting Heart Rate (optional):

195 bpm

Your Maximum Heart Rate

Resting Heart Rate: 70 bpm

Heart Rate Reserve (HRR): 125 bpm

Heart Rate Training Zones

Intensity	% of HRR	Target HR (bpm)
Very Light	50% – 60%	133 – 145
Light	60% – 70%	145 – 158
Moderate	70% – 80%	158 – 170
Hard	80% – 90%	170 – 183
Very Hard	90% – 100%	183 – 195

💡 Tip: For fat burning, aim for the Light to Moderate zones (60–80% HRR).

Calculate Your Target Heart Rate Zones by Age & Fitness Level

What is Target Heart Rate?

Your Target Heart Rate (THR) is the range your heart should beat during exercise for safe and effective cardiovascular training. It helps optimize fat burning, endurance, and heart health.

How is Target Heart Rate Calculated?

We use the Karvonen Formula for accuracy:

Target HR = [(Max HR − Resting HR) × %Intensity] + Resting HR

Max HR = 220 − Age
Heart Rate Reserve (HRR) = Max HR − Resting HR

Heart Rate Training Zones Explained

Very Light (50–60%): Warm-up and recovery zone
Light (60–70%): Fat-burning and endurance
Moderate (70–80%): Cardio fitness and aerobic training
Hard (80–90%): Performance and power building
Very Hard (90–100%): Maximum effort and sprint training

Benefits of Knowing Your Heart Rate Zones

⚡ Train efficiently and safely
💪 Improve fat loss and endurance
❤️ Strengthen your cardiovascular system
📊 Tailor intensity for better fitness outcomes

FAQs on Target Heart Rate

What is a normal resting heart rate? ⌄

What happens if I exercise above my target heart rate? ⌄

Is it safe to train at maximum heart rate? ⌄

How can I improve my heart rate recovery? ⌄

References:
• American Heart Association – Target Heart Rate Zones
• Centers for Disease Control and Prevention (CDC) – Exercise Intensity Guidelines
• Verywell Fit – Heart Rate Training for Beginners