Your target heart rate is a specific beats-per-minute (BPM) range you should aim for during cardiovascular exercise to achieve specific results, like fat burning or aerobic endurance.
심박수 구간 계산기
Use our free 심박수 구간 계산기 to get an instant, science-backed result in under 30 seconds. All calculations run entirely in your browser — no data leaves your device, no account required.
What Is 심박수 구간 계산기?
How to Calculate — The Tanaka Equation — 208 − (0.7 × Age) Formula
We use the Karvonen method, which factors in your resting heart rate to find your Heart Rate Reserve (HRR), combined with the Tanaka formula (208 - 0.7 × age) for Maximum Heart Rate.
- Enter your age and your resting heart rate (taken right after waking up).
- View your personalized heart rate zones.
- Use a fitness tracker or smartwatch to stay in your desired zone during workouts.
What Does Your Result Mean?
Frequently Asked Questions
What is the best zone for fat burning?
Zone 2 (60-70% of maximum HR) burns the highest percentage of calories from fat, making it ideal for steady-state cardio.
How do I measure my resting heart rate?
Measure your pulse for 60 seconds immediately after waking up naturally in the morning, while still lying in bed.
Is the '220 minus age' formula accurate?
The older '220 minus age' formula is a rough estimate but is often inaccurate. We use the updated Tanaka formula which research shows is more precise.
Why is my heart rate higher than normal during exercise?
Heat, humidity, dehydration, caffeine, and lack of sleep can all elevate your heart rate higher than normal for a given effort level.
Next Steps
Now that you have your 심박수 구간 계산기 result, use these tools to build a complete picture of your health metrics.
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Evidence-informed calculator · Updated August 2026
This calculator uses the stated published equation (Tanaka Equation — 208 − (0.7 × Age)) and is for educational use. A calculator result is an estimate, not medical advice or an individual clinical assessment.
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