Target Heart Rate Calculator
Calculate your target heart rate zones for effective exercise using the Karvonen formula. Enter your age, resting heart rate, and desired intensity to find your optimal training range.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Target Heart Rate Calculator
This calculator uses the Karvonen formula to find your ideal heart rate zone based on your age, resting heart rate, and desired exercise intensity.
- Enter your Age (1–120 years).
- Enter your Resting Heart Rate in beats per minute (bpm), typically between 30–220.
- Set your Intensity Range (0–100%):
- Intensity Min – lower end of your target zone (e.g., 50% for moderate exercise).
- Intensity Max – upper end (e.g., 70% for vigorous exercise).
- Click "Calculate Target Heart Rate".
Result: You’ll see your target heart rate zone in bpm (e.g., 130–155 bpm) and a breakdown of the formula steps.
Tip: Use metric or imperial units are not needed – all inputs are numeric (age, bpm, percentages).
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Frequently Asked Questions
Target heart rate (THR) is the desired range of heart rate reached during aerobic exercise that enables your heart and lungs to receive the most benefit from a workout.
This calculator uses the Karvonen formula: THR = ((MHR – RHR) × Intensity) + RHR, where MHR is maximum heart rate (220 – age) and RHR is resting heart rate.
For most adults, a normal resting heart rate ranges from 60 to 100 beats per minute. Athletes may have lower rates.
