Target Heart Rate
Target HR zone as a percentage of max HR (bpm).
How it works
Target HR = max HR × intensity% (light 50%–60% / moderate 60%–70% / vigorous 70%–85%)
The target HR zone keeps you exercising at a safe, effective intensity: moderate ~50%–70%, vigorous ~70%–85% of max HR.
FAQ
What is the fat-burning zone?
Often cited as ~60%–70% of max HR, but longer low-moderate sessions work too; total calorie burn matters more than a single zone.
Worked example
Age 30, resting HR 60, Karvonen method:
Max HR 190, reserve = 190 − 60 = 130.
60%: 60 + 130×60% = 138; 80%: 60 + 130×80% = 164. Target 138–164 bpm.
Notes and limitations
Karvonen is more individual than a plain percentage of max HR, but still relies on an estimated max. Cardiovascular medication changes the response substantially — follow medical advice. Beginners should start at 50%–60%.