The Target Heart Rate Calculator helps you dial in the right effort for every workout. By combining your age, optional resting heart rate, and a chosen formula, you’ll get a personalized beats-per-minute (bpm) range that supports your goals—from fat loss and general fitness to endurance and speed.
What is target heart rate?
Target heart rate is the exercise intensity range where you receive the most benefit with the least risk. It’s typically expressed as a percentage of your maximum heart rate (HRmax) or as a percentage of your heart rate reserve (HRR), which is HRmax minus resting heart rate. Training within an appropriate zone helps you build aerobic base, burn calories efficiently, and reduce overexertion.
How this Target Heart Rate Calculator works
This tool estimates your HRmax using one of three methods and then applies a percentage range to output a custom bpm zone:
- Age-based (220 ? age): A simple, widely used formula that gives a quick estimate of HRmax.
- Tanaka (208 ? 0.7 × age): A research-informed alternative that can be more accurate for many adults.
- Karvonen (Heart Rate Reserve): Uses HRR to individualize zones based on your resting heart rate, often yielding more precise training targets.
After choosing a method, set a minimum and maximum intensity (for example, 50–85%). The calculator returns the bpm range to maintain during exercise. For Karvonen, the same percentages apply to HRR, then your resting bpm is added back in, creating a zone that adapts to your current fitness level.
How to use the results
Match your training goal to an appropriate intensity range, then monitor your pulse with a watch, chest strap, or by manual count:
- Easy / Recovery: About 50–60% of HRmax (or HRR). Builds aerobic base and promotes recovery.
- Moderate: Around 60–70%. Great for fat oxidation and steady-state cardio.
- Vigorous: Around 70–85%. Improves VO2max and endurance; best used in planned sessions.
- High-intensity intervals: Brief efforts up to ~85–95% with adequate rest and good conditioning.
Example
Suppose you’re 35 years old and select Tanaka. HRmax ? 208 ? 0.7 × 35 = 183.5 bpm. A 60–80% zone yields approximately 110–147 bpm. If you choose Karvonen and your resting heart rate is 60 bpm, the HRR is 123 bpm and your 60–80% zone becomes roughly 134–158 bpm. Notice how Karvonen adjusts for individual fitness by factoring in resting bpm.
Why your resting heart rate matters
Resting heart rate reflects cardiovascular efficiency. Fitter individuals often have lower resting bpm, meaning a larger HRR. The Karvonen method accounts for this, potentially delivering more personalized training zones than basic age formulas. To measure resting bpm, take your pulse first thing in the morning for several days and average the results.
Tips for accurate training
- Use a reliable heart rate monitor for real-time tracking.
- Warm up 5–10 minutes to gradually reach your zone.
- Stay hydrated and consider heat, altitude, sleep, and stress—all can raise heart rate.
- Retest resting bpm every few weeks; update your inputs as fitness improves.
- Combine heart rate with perceived exertion and pace/power for a complete picture.
Safety first
If you’re new to exercise, on medication that affects heart rate (such as beta blockers), or have a heart condition, consult a healthcare professional before high-intensity workouts. Start conservatively and progress gradually.
Bottom line
The Target Heart Rate Calculator provides a practical, science-based way to tune your training. Choose a formula, set your intensity range, and use the bpm target to stay consistent and purposeful in every session. Over time, as your resting heart rate drops and your performance improves, update your inputs to keep your heart rate zones aligned with your evolving fitness.