This FREE target heart rate calculator spits out your heart rate for fat loss, endurance, VO2 max, etc, in seconds.
Whatever your training goal is, you”ll get specific heart rate training zones to reach your goals faster.
How To Use The Target Heart Rate Calculator
Table of Contents
We’ve done all the hard work by coding this calculator so that all you have to do is enter one number.
Just enter your age and hit “Calculate Zones” to get started.
Target Heart Rate Zone Calculator
The calculator will show your maximum heart rate (MHR), then give you 5 training zones.
Each training zone has your specific heart rate to achieve your training goals.
Target Heart Rate Formulas
Max Heart Rate
The equation for maximum heart rate (MHR) is straight forward.
Subtract your age from 220.
I’m 47, so my maximum heart rate is 220 – 47 = 173 beats per minute (BPM)
Formula For Target Heart Rate
Target heart rate (THR) is the specific zone of intensity (Zones 1 – 5) you want to exercise in to achieve your fitness goal.
I’ll give you an example with my numbers when my goal is to achieve fat loss.
Fat loss falls under Zone 2 which is 60-70% of my maximum heart rate (see calculator above for percentages).
So if I use my max heart rate of 173 BPM, I multiple that by 60-70% and I get a range between 104 and 121 BPM.
This is the zone I want to stay in for at least 30 minutes so that I use fat as fuel.
How I Track My Heart Rate For Fat Loss
To make sure I stay within that exact zone, I strap a Polar H10 heart rate sensor around my torso.
Then I sync it with my Assault Bike so that I can see my beats per minute on the display console (see heart rate above).
This gives me a visual of my exact heart rate while I’m riding so I stay within my fat loss zone.
It’s that simple.