Target Heart Rate Calculator
Find the ideal heart rate range for effective workouts based on your age and resting pulse. This calculator estimates your maximum heart rate and target training zones so you can exercise smarter and safer.
How it works
Your estimated maximum heart rate (MHR) is calculated with the common formula MHR = 220 − age. This is a simple estimate of the highest beats per minute your heart can safely reach during all-out effort.
This calculator uses the Karvonen method for your target zone. It first finds your Heart Rate Reserve (HRR = Max HR − Resting HR), then applies your chosen intensity percentages: Target = HRR × intensity% + Resting HR. We also show a simpler estimate based purely on a percentage of Max HR for comparison.
Tips
Measure resting heart rate first thing in the morning before getting up for the most accurate reading. The Karvonen method, which accounts for resting heart rate, is generally more personalized than a flat percentage of max HR.
Use 50–70% intensity for fat-burning and recovery, and 70–85% for cardio and endurance gains. Always warm up and consult a doctor before starting a new program, especially if you have heart conditions.
FAQ
How accurate is the 220 minus age formula?
It is a widely used estimate but can be off by 10–15 bpm for individuals. For greater accuracy, a supervised maximal exercise test is needed. Use the result as a general guide, not a strict limit.
What is the difference between the Karvonen method and percent of max HR?
The Karvonen method uses your Heart Rate Reserve (max minus resting HR), which personalizes zones based on fitness. The percent-of-max method simply multiplies max HR by an intensity, ignoring resting heart rate, so it is less individualized.
Which heart rate zone should I train in?
For general fitness, aim for 50–70% intensity. For improving cardiovascular endurance and performance, train at 70–85%. Beginners should start lower and progress gradually.