#1496 · Health Tool

Workout Heart Rate Calculator

Find workout heart rate zones from age, resting heart rate, and target intensity. Use the zones to plan fat-loss, endurance, cardio, or high-intensity training more precisely.

Calculator

Workout planning inputs
years
bpm
%
%
Ad space

How to use this calculator

  1. Enter your current workout or body metrics.
  2. Adjust the intensity, frequency, or nutrition target to match your goal.
  3. Click Calculate and review the score, status, and recommendation.

What the result means

Target zones help match effort to the goal. Zone 2 supports aerobic base, while higher zones build harder cardio capacity.

Max heart rate = 220 - age. Karvonen target = (max HR - resting HR) × intensity + resting HR.

Formula-based heart rate zones are estimates and can differ from lab-tested values.

Example calculation

Age 40 gives max heart rate 180 bpm. With resting HR 60, 60% Karvonen target is 132 bpm.

Tips for better results

  • Recalculate after your training routine changes.
  • Use weekly averages instead of one-day results.
  • Keep changes gradual so the plan remains sustainable.

FAQ

What heart rate zone should I use for fat loss?

Many people use Zone 2 or moderate intensity for sustainable fat-loss cardio.

What is my target heart rate for cardio workouts?

Cardio workouts often use 60% to 80% of max heart rate or heart-rate reserve.

How do I calculate my workout heart rate zones?

Estimate max heart rate, subtract resting heart rate for reserve, then apply intensity percentages.

What heart rate is too high during exercise?

Very high heart rates near maximum can be risky if sustained or if symptoms appear.

What is a good heart rate for Zone 2 training?

Zone 2 is often around 60% to 70% of maximum heart rate, depending on method.

Workout decision metrics

MetricMeaning
Max heart ratePrimary calculated training metric.
Target rangeSecondary planning metric for weekly or meal-level decisions.
HR reserveDecision-support metric for interpretation.

Browse more calculators

Category hubs