Target Heart Rate & Training Zones
Find your exact 5 training heart rate zones (Fat Burn, Aerobic, Anaerobic, and Peak) to maximize fitness and burn fat efficiently.
Age & Resting Heart Rate
Calculation Method
190 BPM
Complete Guide to Target Heart Rate & The 5 Cardio Training Zones
Heart rate zone training uses biological feedback from your pulse (measured via Apple Watch, Garmin, Whoop, or chest strap) to ensure you train at the exact physiological intensity required for your fitness objective—whether burning stubborn visceral body fat or boosting VO2 max.
Karvonen Formula (HRR)
- Max Heart Rate (MHR) = 220 - Age (or 208 - 0.7 × Age)
- Heart Rate Reserve (HRR) = Max HR - Resting HR
- Target BPM = (HRR × Intensity %) + Resting HR
- Karvonen is widely considered the most individualized formula because it factors in resting cardiovascular fitness.
Why Zone 2 Cardio (60% - 70%) is King
- Mitochondrial Biogenesis: Multiplies the density and efficiency of mitochondria in muscle cells.
- Maximal Fat Oxidation (FATmax): Body draws over 85% of energy from fatty acids rather than circulating glucose.
- Lactate Clearance: Builds athletic base stamina without causing chronic central nervous system (CNS) fatigue.
Frequently Asked Questions (FAQs)
How do I measure my true Resting Heart Rate (RHR)?
Measure your pulse first thing in the morning right after waking up while remaining still in bed. Count the beats on your radial wrist pulse for 60 seconds. Alternatively, review the 7-day average resting heart rate recorded by your smartwatch while sleeping.
How long should I stay in Zone 2 during a workout?
Cardiology and exercise physiology guidelines recommend 150 to 180 minutes of Zone 2 cardio per week (e.g. three 45-to-60-minute sessions of easy jogging, incline treadmill walking, rowing, or cycling where you can maintain a conversational pace).
What happens when heart rate enters Zone 4 and Zone 5?
In Zone 4 (80-90%) and Zone 5 (90-100%), your body switches almost exclusively to anaerobic glycolysis for immediate ATP energy. Lactic acid accumulates faster than it can be cleared, causing muscle burn and limiting endurance to short intervals (30 seconds to 3 minutes).