Target Heart Rate Calculator
Builds a five-zone heart-rate training table using the Karvonen method — resting heart rate weighted intensity — from an age-estimated or lab-tested maximum heart rate, with alternate max-HR formulas for comparison.
TheCalculators — Target Heart Rate Calculator
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Aerobic Target Zone (70–80%)
154 – 166 bpm
Max HR 190 bpm (220 − age) · resting 70 bpm · reserve 120 bpm
- Max heart rate
- 190 bpm
- Max HR method
- 220 − age (population estimate)
- Resting heart rate
- 70 bpm
- Heart-rate reserve
- 120 bpm (max − resting)
- Tanaka estimate (208 − 0.7 × age)
- 187 bpm
- Gulati estimate (women, 206 − 0.88 × age)
- 180 bpm
Karvonen method
- 1Heart-rate reservemax HR 190 − resting 70 = 120 bpm
- 2Apply intensitytarget = reserve × intensity + resting — e.g. 70%: 120 × 0.70 + 70 = 154 bpm
- 3Why it worksWeighting by reserve accounts for resting fitness — a fit athlete and a beginner hit different absolute bpm at the same relative effort.
Heart-rate training zones
Karvonen zones shift up as your resting heart rate drops with fitness — re-measure monthly.
Max-HR formulas are population averages (individual values vary ±12 bpm). Stop exercising and seek care for chest pain, dizziness or unusual shortness of breath. Estimates for informational purposes only — not medical advice.
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Formula
Karvonen: Target HR = (Max HR − Resting HR) × intensity + Resting HR · Max HR ≈ 220 − age
- • Estimate max HR (220 − age) or enter a stress-test value.
- • Subtract resting heart rate to get heart-rate reserve.
- • Multiply reserve by the zone intensity (50–100%) and add resting HR back.
Pro tips
- • Measure resting HR before getting out of bed — averaged over 3 mornings for accuracy.
- • If zones feel too easy/hard, trust perceived effort (the talk test) over the bpm band.
- • A falling resting HR over months is a good sign of improving aerobic fitness.
FAQ
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