Health & Fitness · Free Online Tool
Target Heart Rate Calculator
Calculate cardiovascular aerobic training zones using the Karvonen formula and Tanaka maximum heart rate model.
Presets:
Target Zone 2 Heart Rate
136 – 149 bpm
Optimal aerobic base for mitochondrial proliferation and maximal fatty acid oxidation.
Max Heart Rate
187 bpm
Heart Rate Reserve (HRR)
127 bpm
Zone 2 Aerobic Base
136 - 149 bpm
Method Employed
Karvonen (HRR)
Metric Distribution Analysis
Max Heart Rate 187
Heart Rate Reserve (HRR) 127
Zone 2 Aerobic Base 136
Zone 1: Active Recovery (50% - 60%)
Metabolic waste clearance, active blood flow, low systemic fatigue
124 – 136 bpm
Zone 2: Aerobic Base (FatMax) (60% - 70%)
Mitochondrial biogenesis, capillary proliferation, maximal lipid oxidation
136 – 149 bpm
Zone 3: Tempo / Aerobic Endurance (70% - 80%)
Glycogen efficiency, cardiovascular volume adaptation, sustained tempo
149 – 162 bpm
Zone 4: Lactate Threshold (Threshold) (80% - 90%)
Lactate shuttling tolerance, buffering capacity, anaerobic ceiling
162 – 174 bpm
Zone 5: Neuromuscular / VO2 Max (90% - 100%)
Maximal oxygen uptake, peak cardiac output, high-speed fast twitch recruitment
174 – 187 bpm
Frequently Asked Questions
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