Target Heart Rate Calculator
Determine your maximum heart rate and target zones for effective cardio training.
- Free Online Tool
- Instant Results
- Mobile Friendly
- No Installation
- Secure & Private
Understanding This Calculator
Max Heart Rate Formula
The most common formula for estimating maximum heart rate (MHR) is:
MHR = 220 - Age
Target Heart Rate (Karvonen Method)
The Karvonen method incorporates resting heart rate (RHR) for a more personalized target.
Target = ((MHR - RHR) × Intensity %) + RHR
- MHR: Maximum Heart Rate
- RHR: Resting Heart Rate
- Intensity: Desired training intensity (e.g. 0.7 for 70%)
Example 1 (Simple)
Age 30, Target 70%.
- MHR: 220 - 30 = 190
- Target: 190 × 0.70 = 133 bpm
Example 2 (Karvonen)
Age 30, RHR 60, Target 70%.
- MHR: 220 - 30 = 190
- Reserve: 190 - 60 = 130
- Target: (130 × 0.70) + 60 = 151 bpm
Heart Rate Zones
| Zone | Intensity (% of Max) | Benefit |
|---|---|---|
| Warm up | 50 - 60% | Recovery, weight management |
| Fat Burning | 60 - 70% | Improved basic endurance |
| Aerobic | 70 - 80% | Cardiovascular fitness |
| Anaerobic | 80 - 90% | Performance speed |
| VO2 Max | 90 - 100% | Maximum effort (short bursts) |
How to Use
- Enter your age.
- Enter resting heart rate (for Karvonen method) or leave blank.
- Enter desired intensity percentage.
Frequently Asked Questions
Is this medical advice?
No, this tool is for informational purposes only. Always consult a healthcare professional for medical advice.
Is this calculator free to use?
Yes, this calculator is 100% free and does not require any registration or subscription.
Is it mobile-friendly?
Absolutely! Our tool is optimized for all devices, including mobile phones, tablets, and desktop computers.