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Target Heart Rate Calculator

Vek

Resting HR (optional)

bpm

Intensity

What is Target Heart Rate?

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Target heart rate zones help athletes train at the right intensity for different fitness goals. Fat burning, aerobic base, and high-intensity intervals each require different heart rate ranges, calculated as a percentage of maximum heart rate (MHR).

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

How to Target Heart Rate

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1Estimate MHR: 220 − age (simple) or 208 − 0.7 × age (Tanaka formula, more accurate)
2Zone 1 (recovery): 50–60% MHR
3Zone 2 (fat burn / aerobic): 60–70% MHR
4Zone 3 (aerobic endurance): 70–80% MHR
5Zone 4 (threshold): 80–90% MHR
6Zone 5 (maximum): 90–100% MHR

Worked Examples

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Example 1

Given:35-year-old, MHR = 185 bpm

Výsledok:Zone 2: 111–130 bpm · Zone 4: 148–167 bpm

Fat-burning zone vs high-intensity zone

Example 2

Given:50-year-old, MHR = 170 bpm

Výsledok:Zone 2: 102–119 bpm · Zone 3: 119–136 bpm

Lower MHR as we age

Real-World Applications

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Tracking personal health and fitness goals

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Guidance for healthcare conversations with your doctor

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Monitoring progress during a weight management programme

Heart Rate Training Zones

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Zone	% of MHR	Training Effect	Effort
Zone 1	50–60%	Recovery, active rest	Very easy
Zone 2	60–70%	Fat burning, aerobic base	Conversational
Zone 3	70–80%	Aerobic endurance	Moderate
Zone 4	80–90%	Lactate threshold	Hard
Zone 5	90–100%	VO₂ max, anaerobic	Maximum

Frequently Asked Questions

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What is Target Heart Rate?

How accurate is the Target Heart Rate calculator?

The calculator uses the standard published formula for target heart rate. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the Target Heart Rate calculator use?

This calculator works with inches, percentages. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the Target Heart Rate calculator use?

The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.

References

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Deep Dive

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Cieľová tepová frekvencia

Target Heart Rate Calculator

What is Target Heart Rate?

How to Target Heart Rate

Worked Examples

Real-World Applications

Heart Rate Training Zones

Frequently Asked Questions

What is Target Heart Rate?

How accurate is the Target Heart Rate calculator?

What units does the Target Heart Rate calculator use?

What formula does the Target Heart Rate calculator use?

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