Target Heart Rate Calculator

Find your maximum heart rate and personalised training zones so you can exercise at the right intensity for your goal.

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What is the Target Heart Rate Calculator?

Your target heart rate is the beats-per-minute range that makes exercise effective and safe for a given goal. The Karvonen method personalises it using your resting heart rate.

How to Calculate

Max heart rate ≈ 220 − age. The Karvonen formula then sets zones: target = (HRmax − resting) × intensity% + resting.

Formula

Max HR = 220 − age

How to Use

  1. Enter your details in the fields above.
  2. The result updates instantly as you type.
  3. Use Copy, Print or Download PDF to save your result.

Frequently Asked Questions

What are the zones for?
Fat-burn (60u201370%) suits steady low-intensity work; cardio (70u201385%) builds fitness; peak (85%+) is short, intense effort.
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