💓 Target Heart Rate Calculator
Enter your age, resting heart rate, and desired training intensity to find your personalized target heart rate zone.
What Is a Target Heart Rate Zone?
A target heart rate zone is the range of heartbeats per minute you should aim for during exercise to work at a chosen intensity, from light activity to vigorous cardio effort.
The Karvonen Formula
This calculator uses the Karvonen method, which factors in your resting heart rate for a more personalized result than simple age-based formulas. It first calculates heart rate reserve (max heart rate minus resting heart rate), then applies your chosen intensity percentages: Target HR = ((HRmax − HRrest) × %intensity) + HRrest.
Choosing an Intensity Range
Moderate exercise typically falls around 50 to 70 percent of heart rate reserve, while vigorous exercise falls around 70 to 85 percent. This tool is meant for general fitness planning and education; anyone with a heart condition or other health concerns should consult a qualified professional before starting a new exercise intensity.