Target Heart Rate Calculator

Calculate your target heart rate zones for different training intensities. Includes Karvonen method and standard formulas for optimal training.

Your Details

Range: 10-100 years

bpm

Range: 30-120 bpm (measure when fully rested)

Karvonen method accounts for resting heart rate

Enter your age and resting heart rate to see your target heart rate zones for different training intensities.

Complete User Guide

What is Target Heart Rate?

Target heart rate (THR) is the desired heart rate range you should maintain during exercise to achieve specific fitness goals. Different heart rate zones correspond to different training intensities and provide different benefits.

Training in the appropriate heart rate zone helps you maximize the effectiveness of your workouts, whether your goal is fat burning, cardiovascular fitness, or improving athletic performance.

Understanding Heart Rate Zones

Zone 1: Warm-up (50-60% of Max HR)

Light activity for warm-up and recovery. Improves blood flow and prepares muscles. Ideal for active recovery days.

Intensity: Very Light | RPE: 2-3 | Duration: 5-10 minutes

Zone 2: Fat Burn (60-70% of Max HR)

Optimal zone for fat burning. Low to moderate intensity, sustainable for longer durations. Builds aerobic base.

Intensity: Light | RPE: 4-5 | Duration: 30-60 minutes

Zone 3: Aerobic (70-80% of Max HR)

Cardiovascular fitness zone. Improves heart and lung function, builds endurance. Most common training zone.

Intensity: Moderate | RPE: 6-7 | Duration: 20-40 minutes

Zone 4: Anaerobic (80-90% of Max HR)

High-intensity training zone. Improves speed, power, and anaerobic capacity. Used for interval training.

Intensity: Hard | RPE: 8-9 | Duration: 5-15 minutes

Zone 5: Maximum (90-100% of Max HR)

Maximum effort zone. Short bursts only, improves peak performance. Use sparingly and with caution.

Intensity: Maximum | RPE: 10 | Duration: 1-5 minutes

Calculation Methods

Standard Method (220 - age)

The most commonly used formula. Simple and easy to calculate, but may not be accurate for all individuals. Best for general fitness purposes.

Karvonen Method

More accurate method that accounts for your resting heart rate. Calculates Heart Rate Reserve (HRR) = Max HR - Resting HR, then adds percentage of HRR to resting HR. Better for personalized training zones.

Tanaka Formula (208 - 0.7 × age)

Research-based formula that may be more accurate for older adults. Developed from studies of healthy adults.

Gellish Formula (207 - 0.7 × age)

Another research-based alternative that may provide slightly different estimates. Useful for comparison.

How to Use This Calculator

  1. Enter your age (between 10 and 100 years)
  2. Enter your resting heart rate (measured when fully rested, typically in the morning)
  3. Select your preferred calculation method (Standard or Karvonen)
  4. Click 'Calculate' to see your target heart rate zones
  5. Review the zones and choose the appropriate zone for your training goals
  6. Use a heart rate monitor during exercise to stay within your target zone

Understanding Your Results

Maximum Heart Rate

The highest heart rate you can achieve during maximum physical exertion. Used as a reference point for calculating training zones.

Heart Rate Reserve (HRR)

The difference between your maximum heart rate and resting heart rate. Used in the Karvonen method for more personalized zones.

Training Zones

Each zone represents a percentage range of your maximum heart rate. Different zones provide different training benefits and should be used for different purposes.

Standard vs Karvonen

Standard method uses percentage of max HR directly. Karvonen method accounts for your fitness level (via resting HR) and typically provides slightly lower target zones, which may be more appropriate for beginners.

Important Notes

  • These formulas provide estimates. Actual maximum heart rate can vary significantly between individuals based on genetics, fitness level, and other factors.
  • Measure your resting heart rate first thing in the morning, before getting out of bed, for the most accurate reading.
  • Some medications (like beta-blockers) can affect heart rate. Consult with your healthcare provider if you're on medication.
  • This calculator is for informational purposes only and should not replace professional medical advice. Always consult with qualified healthcare providers before starting a new exercise program, especially if you have heart conditions, are taking medications, or have other health concerns.
  • If you experience chest pain, dizziness, shortness of breath, or other concerning symptoms during exercise, stop immediately and seek medical attention.

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