Target Heart Rate Calculator
Find your optimal heart rate zones for exercise using the Karvonen formula and traditional percentage method. Train smarter, burn more fat, and improve endurance by exercising at the right intensity for your fitness goals.
What Is Target Heart Rate?
Target heart rate (THR) is the ideal range of heartbeats per minute you should aim for during exercise to achieve specific fitness goals safely and effectively. Staying within your target heart rate zone ensures you're working at the right intensity — not too hard to overstrain your heart, and not too easy to waste your workout.
This calculator uses two methods:
- Karvonen Formula (Heart Rate Reserve Method): THR = ((MHR − RHR) × %Intensity) + RHR. This is more accurate because it accounts for your individual fitness level through resting heart rate.
- Simple Percentage Method: THR = MHR × %Intensity. This is simpler but less personalized.
How Does the Target Heart Rate Calculator Work?
The calculator follows these steps:
Step 1: Calculate your Maximum Heart Rate (MHR) using your chosen formula:
Traditional: MHR = 220 − Age
Tanaka: MHR = 208 − (0.7 × Age)
Gellish: MHR = 207 − (0.7 × Age)
Step 2: Calculate Heart Rate Reserve (HRR) if RHR is provided:
HRR = MHR − RHR
Step 3: Apply the Karvonen formula to find your target zone:
THR = (HRR × %Intensity) + RHR
For example: Age 35, RHR 65, Intensity 70%
MHR = 220 − 35 = 185
HRR = 185 − 65 = 120
THR = (120 × 0.70) + 65 = 149 bpm
Why Use This Target Heart Rate Calculator?
- Two Calculation Methods: Karvonen formula (more accurate) and simple percentage method.
- Multiple MHR Formulas: Choose from Traditional, Tanaka, or Gellish formulas.
- All Five Zones: See your heart rate ranges for Zone 1-5 training.
- Fitness Assessment: Get an estimate of your cardiovascular fitness level based on your resting heart rate.
- Free & Private: No registration, no data storage.
Understanding Heart Rate Zones
- Zone 1 (Very Light - 50-60%): Warm-up, recovery, and cool-down. Improves overall health and recovery.
- Zone 2 (Light - 60-70%): Fat burning and endurance. Builds aerobic capacity and burns fat.
- Zone 3 (Moderate - 70-80%): Aerobic fitness. Improves cardiovascular endurance.
- Zone 4 (Hard - 80-90%): High-intensity interval training. Improves speed and performance.
- Zone 5 (Maximum - 90-100%): Maximum effort. Used for short sprints and peak performance.
❓ Target Heart Rate FAQ
What is target heart rate?
Target heart rate is the desired range of heartbeats per minute you should maintain during exercise to achieve specific fitness goals safely and effectively.
What is the Karvonen formula?
The Karvonen formula (Heart Rate Reserve method) calculates target heart rate as: THR = ((MHR − RHR) × %Intensity) + RHR. It is considered more accurate than the simple percentage method because it accounts for individual fitness levels through resting heart rate.
What is the difference between the Karvonen formula and the simple method?
The simple method calculates THR = MHR × %Intensity. The Karvonen formula uses THR = ((MHR − RHR) × %Intensity) + RHR. The Karvonen method is more personalized because it considers your resting heart rate, which reflects your fitness level.
What is the formula for maximum heart rate?
Common formulas include: Traditional (220 − Age), Tanaka (208 − 0.7 × Age), and Gellish (207 − 0.7 × Age). The Tanaka and Gellish formulas are considered more accurate for older adults.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning, before getting out of bed. Place two fingers on your wrist (radial artery) or neck (carotid artery), count the beats for 60 seconds, or count for 15 seconds and multiply by 4.
What is a normal resting heart rate?
A normal resting heart rate for adults is typically between 60-100 bpm. Well-trained athletes may have resting heart rates as low as 40-60 bpm. A lower resting heart rate generally indicates better cardiovascular fitness.
What are the 5 heart rate zones?
Zone 1 (50-60%): Very light, warm-up/recovery. Zone 2 (60-70%): Light, fat burning. Zone 3 (70-80%): Moderate, aerobic fitness. Zone 4 (80-90%): Hard, high intensity. Zone 5 (90-100%): Maximum effort.
What heart rate zone is best for fat burning?
Zone 2 (60-70% of MHR) is often considered the "fat-burning zone." While you burn a higher percentage of fat at lower intensities, higher intensity exercise burns more total calories and can lead to greater overall fat loss.
What heart rate zone is best for cardio fitness?
Zone 3 (70-80% of MHR) is ideal for improving cardiovascular endurance. Zone 4 (80-90%) can be used for interval training to push your cardiovascular system further.
How do I calculate my target heart rate zone?
Use this calculator! Enter your age, resting heart rate (if known), and desired intensity range. The calculator will show your personalized target zone using both the Karvonen formula and simple percentage method.
What is heart rate reserve (HRR)?
Heart rate reserve is the difference between your maximum heart rate and your resting heart rate: HRR = MHR − RHR. It represents the range of heartbeats available for exercise above your resting level.
How does age affect target heart rate?
Maximum heart rate generally decreases with age. The traditional formula (220 − Age) shows that a 20-year-old has a MHR of 200 bpm, while a 60-year-old has a MHR of 160 bpm. This affects all target heart rate calculations.
Can I exercise at 100% of my maximum heart rate?
Exercising at 100% of MHR is maximum effort and should only be done for very short periods (sprints, intervals). It's not recommended to sustain this intensity for extended periods due to the risk of overexertion.
How do I know if I'm overtraining?
Signs of overtraining include: elevated resting heart rate, persistent fatigue, decreased performance, trouble sleeping, and increased irritability. If your resting heart rate is 5-10 bpm above normal for several days, it may indicate overtraining.
What is the difference between target heart rate and maximum heart rate?
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum exertion. Target heart rate is a percentage of your MHR (or HRR) that you aim for during exercise. Your target zone is always below your maximum.
Does fitness level affect target heart rate?
Yes. The Karvonen formula accounts for fitness level through resting heart rate. A fitter individual with a lower RHR will have a larger HRR and a more personalized target zone compared to someone with a higher RHR.
What is the Tanaka formula for maximum heart rate?
The Tanaka formula is MHR = 208 − (0.7 × Age). It was developed in a 2001 study and is considered more accurate than the traditional formula, especially for older adults.
What is the Gellish formula for maximum heart rate?
The Gellish formula is MHR = 207 − (0.7 × Age). It's similar to the Tanaka formula and also works well across different age groups.
How can I improve my heart rate fitness?
Regular aerobic exercise (brisk walking, running, swimming, cycling) can lower your resting heart rate and improve your heart rate recovery. Aim for 150 minutes of moderate or 75 minutes of vigorous exercise per week.