Target Heart Rate Calculator

How to read your heart rate zones

Heart rate zones help you match intensity to your training goal. Lower zones are ideal for warm-ups and recovery, while higher zones target speed, tempo, or interval work. Use the percent-of-max method for quick guidance or the Karvonen method for a more individualized range based on your resting heart rate.

Karvonen vs. % of max

• % of max: Simple and fast, based on your estimated max heart rate.
• Karvonen: Adjusts for resting heart rate and can be more accurate for trained athletes.

Tips for choosing an intensity range

• 50–60% is great for recovery, walking, or warm-up drills.
• 60–75% builds aerobic endurance for steady cardio sessions.
• 75–85% supports tempo workouts and sustained efforts.
• 85%+ is best saved for intervals and short, intense bursts.

Plan your training week

Pair easy days with higher-intensity sessions so you can recover while still building fitness. Use BiteCheck to log workouts, check calorie burn, and spot trends in performance over time.