Target Heart Rate Calculator
Find your target heart rate training zones using the Karvonen and percentage-of-max methods.
Required for the Karvonen method
Maximum Heart Rate
Method
Target Heart Rate Zones
| Zone | Intensity | Heart Rate (bpm) |
|---|
Understanding Target Heart Rate
Your target heart rate is the range of heartbeats per minute (bpm) you should aim for during exercise to train effectively and safely. Working out within the right zone helps you match your effort to your goal — whether that is gentle warm-up, fat burning, building aerobic endurance, or improving anaerobic performance. Zones are expressed as a percentage of either your maximum heart rate (%HRmax) or your heart rate reserve (%HRR).
Heart Rate Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Very Light (Warm-up) | 50–60% | Recovery, warm-up and cool-down |
| Light (Fat Burn) | 60–70% | Fat burning and base endurance |
| Moderate (Aerobic) | 70–80% | Improved cardiovascular fitness |
| Hard (Anaerobic) | 80–90% | Increased performance and speed |
| Maximum | 90–100% | Maximum effort, short intervals only |
Maximum Heart Rate Formulas
220 − Age (Haskell & Fox)
The most widely known formula, dating from 1970. It is simple and easy to remember, but it overestimates maximum heart rate for younger people and underestimates it for older adults, with a standard deviation of roughly 10–12 bpm.
HRmax = 220 − age
Tanaka Formula
Published by Tanaka, Monahan and Seals in 2001 from a meta-analysis of 351 studies. It is considered more accurate across a wide age range, particularly for older adults, and is independent of sex and physical activity level.
HRmax = 208 − (0.7 × age)
%HRmax vs. Karvonen (%HRR)
Percentage of Max HR
This method takes a fixed percentage of your maximum heart rate. It is straightforward and does not require knowing your resting heart rate, but it ignores individual fitness differences.
Target = intensity × HRmax
Karvonen (Heart Rate Reserve)
The Karvonen method uses your heart rate reserve (HRmax minus resting HR), which accounts for fitness level. A lower resting heart rate generally indicates a fitter heart, producing more personalized and usually higher target ranges.
Target = ((HRmax − HRrest) × intensity) + HRrest
Note: This calculator provides estimates based on population-level formulas. Actual maximum and target heart rates vary between individuals due to genetics, fitness, medication and health conditions. If you take heart-rate-affecting medication (such as beta-blockers), have a cardiac condition, or are new to exercise, consult a healthcare professional before starting a training program.