Target Heart Rate Calculator
What is target heart rate?
Your target heart rate is the range where your heart beats fast enough to get good cardiovascular benefits while still being safe for most people during exercise. It is usually shown as a percentage of your maximum heart rate, based mainly on age.
Always talk with a healthcare provider before starting or changing any exercise program, especially if you have health conditions.
How the calculator works
- Enter your age (required).
- Optionally enter your resting heart rate to use the Karvonen method.
- Click Calculate to estimate your maximum heart rate and training zones.
- Use Copy or Share to save or send the results.
- Click Clear to reset all fields.
Basic formula
The calculator estimates your maximum heart rate using the common formula:
Max HR ≈ 220 − age
This is a simple approximation and can be higher or lower for some people. It’s a starting point, not a precise measurement.
Training zones
Your target zones are calculated as a percentage of your estimated maximum heart rate:
Example: If your max HR is 190 bpm, moderate zone is ~95–133 bpm, vigorous zone is ~133–162 bpm.
Using resting heart rate (Karvonen method)
If you enter your resting heart rate, the calculator can also show zones using the Karvonen method. This method uses heart rate reserve and can feel more personalized:
Heart rate reserve = Max HR − Resting HR
Target HR = (Heart rate reserve × % intensity) + Resting HR
Resting heart rate is best measured in the morning, before getting out of bed, after a normal night of sleep.
Helpful tips
- Warm up gradually before reaching your target zone.
- Use a heart rate monitor or smartwatch for real-time tracking.
- Breathe comfortably; you should still be able to speak in short sentences at moderate intensity.
- Cool down at the end of your workout with easy movement and stretching.
Common mistakes
- Using intensity zones as strict “rules” instead of flexible guidelines.
- Ignoring symptoms like dizziness, chest pain, or unusual shortness of breath.
- Exercising above vigorous zone for long periods without supervision.
Frequently asked questions
Is the formula 220 − age accurate for everyone?
No. It is a general estimate based on population averages. Some people naturally have higher or lower maximum heart rates. Fitness tests or medical stress tests are more precise.
What if my heart rate is above the calculated range?
Brief peaks can happen, especially during intense intervals. If you often go far above the range, or feel unwell, slow down and talk to a professional before continuing.
Do medications affect target heart rate?
Yes. Some medicines (like beta-blockers) lower heart rate and can change your safe training range. Always follow your doctor’s advice instead of general formulas.
Should beginners stay in the vigorous zone?
Most beginners should start in the moderate zone and build up slowly. Vigorous workouts are better once you have a base level of fitness and medical clearance if needed.
Important note
This calculator is for general information only and does not replace professional medical advice. Stop exercising and seek help if you feel chest pain, severe shortness of breath, or any alarming symptoms.