Target Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise intensity based on age and fitness level.
Result
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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
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.
Result
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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.