Target Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise intensity based on age and fitness level.
A target heart rate calculator shows your optimal exercise heart rate zones based on age and resting heart rate for effective cardiovascular training.
Examples
30-year-old intermediate exerciser
Frequently Asked Questions
How do I measure my resting heart rate?
Why use Karvonen instead of simple percentage of max HR?
Quick Tips
- •Measure your resting heart rate first thing in the morning for the most accurate baseline.
- •Use a heart rate monitor during exercise rather than relying on manual pulse checks.
- •Track progress over weeks, not days — cardiovascular fitness improvements are gradual.
A target heart rate calculator shows your optimal exercise heart rate zones based on age and resting heart rate for effective cardiovascular training.
How to Use This Calculator
Enter your age, resting heart rate (measured when fully relaxed, ideally first thing in the morning), and your fitness level. The calculator uses the Karvonen formula to determine your personalized heart rate training zones.
Understanding the Formula
Karvonen Formula: Target HR = ((Max HR - Resting HR) x %Intensity) + Resting HR. Maximum HR estimated using the Tanaka formula: 208 - (0.7 x age).
Examples
30-year-old intermediate exerciser
With age 30 and resting HR of 70 BPM: Max HR = 208 - 0.7(30) = 187. HR Reserve = 187 - 70 = 117. Cardio zone (70-80%) = 152-164 BPM.
Frequently Asked Questions
How do I measure my resting heart rate?
Sit or lie down for 5 minutes in a calm environment. Place two fingers on your wrist or neck and count beats for 60 seconds. For best accuracy, measure first thing in the morning before getting out of bed.
Why use Karvonen instead of simple percentage of max HR?
The Karvonen method accounts for your resting heart rate, giving a more personalized and accurate target zone. Two people with the same max HR but different resting HRs will have different optimal training zones.
Assumptions & Limitations
- Maximum heart rate is estimated using the Tanaka formula, which is a population average — actual max HR can vary by 10-15 BPM.
- Based on population averages; individual results vary with genetics and training history.
- Certain medications (e.g., beta blockers) can significantly alter heart rate response and make these zones inaccurate.