How do you calculate target heart rate?

Using the Karvonen Formula: Target HR = Resting HR + % × (Max HR − Resting HR). Max HR = 220 − age. Example: 35-year-old, resting HR 65, targeting 70% effort: Max HR = 185, HR reserve = 120, target = 65 + 0.70 × 120 = 149 bpm.

What are the 5 heart rate training zones?

Zone 1 (50–60%): Warm-up, recovery. Zone 2 (60–70%): Fat burning, base aerobic. Zone 3 (70–80%): Aerobic/cardio, improves cardiovascular fitness. Zone 4 (80–90%): Anaerobic threshold, hard effort. Zone 5 (90–100%): Maximum sprint, not sustainable. Most cardio training should be in zones 2–3.