Target Heart Rate Calculator
Determine your maximum heart rate and training heart rate zones using Tanaka, Fox, and Karvonen reserve calculations.
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Quick Summary: Target Heart Rate Calculator
Target Heart Rate (THR) zones in FY 2026-27 help you train at the right intensity. For fat oxidation (Zone 2), aim for 60-70% of your heart rate reserve using the Karvonen formula for maximum precision. The Karvonen formula is: THR = ((Max HR - Resting HR) × %Intensity) + Resting HR.
How to use the Target Heart Rate Calculator
- 1
Input Resting Heart Rate
Measure your pulse for 60 seconds while at rest and input the value.
- 2
Enter Age
Input your age to estimate your Maximum Heart Rate (MHR) using the Tanaka formula.
- 3
Review Zones
Analyze your personalized zones for Fat Loss, Aerobic Endurance, and Anaerobic Power.