Target Heart Rate Calculator

%Max HR • Karvonen (HRR) • Single/Range

Settings

HRR needs resting HR and is more personalized.
Choose a single intensity % or a % range.
Quick summary
Enter age (and resting HR for HRR) to calculate target heart rate.

Inputs

Use Custom if you know your tested Max HR.
Required for the 220−age estimate. Must be > 0.
%
Typical training: 50–85% (or HRR equivalent).
Whole bpm is the most common.

Results

Max HR used
bpm
Target
bpm
Updating…

Action

Hard reset: cancels pending updates and clears everything on the first click.

Use this Target Heart Rate Calculator to estimate a single exercise heart rate or a target range in beats per minute. Choose either the percentage of maximum heart rate method or the Karvonen heart-rate reserve method.

Important: Target heart rates are exercise-planning estimates, not medical limits. Your actual heart-rate response can be affected by fitness level, medication, health conditions, temperature, hydration, fatigue, stress, and monitor accuracy.

Maximum Heart Rate Estimate

If you do not enter a measured maximum heart rate, the calculator uses:

Estimated maximum heart rate = 220 − age

This is a general age-based estimate. Your actual maximum heart rate may be higher or lower.

Percentage of Maximum Heart Rate Method

This method calculates the target directly from maximum heart rate:

Target heart rate = maximum heart rate × intensity percentage

For a target range:

Lower target = maximum heart rate × minimum intensity

Upper target = maximum heart rate × maximum intensity

Common general exercise ranges include:

  • Moderate intensity: approximately 50–70% of maximum heart rate
  • Vigorous intensity: approximately 70–85% of maximum heart rate

Karvonen Heart-Rate Reserve Method

The Karvonen method includes resting heart rate.

Heart-rate reserve = maximum heart rate − resting heart rate

Target heart rate = resting heart rate + (heart-rate reserve × intensity percentage)

For a range, apply the minimum and maximum intensity percentages separately.

Because this method includes resting heart rate, it may produce a different target from the percentage-of-maximum method. Its usefulness still depends on accurate resting and maximum heart-rate values.

Worked Example

Suppose a person is 30 years old, has a resting heart rate of 60 bpm, and wants a target range of 60–75%.

Estimated maximum heart rate:

220 − 30 = 190 bpm

Percentage of Maximum Heart Rate

Lower target:

190 × 60% = 114 bpm

Upper target:

190 × 75% = 142.5 bpm

Estimated target range: 114–143 bpm

Karvonen Method

Heart-rate reserve:

190 − 60 = 130 bpm

Lower target:

60 + (130 × 60%) = 138 bpm

Upper target:

60 + (130 × 75%) = 157.5 bpm

Estimated Karvonen range: 138–158 bpm

The two results differ because the Karvonen calculation applies the selected intensity to heart-rate reserve and then adds resting heart rate.

Checking Exercise Intensity

Heart rate should not be the only measure of exercise intensity. You can also use breathing and perceived effort.

  • During moderate activity, you can generally talk but not sing.
  • During vigorous activity, you may only be able to say a few words without pausing for breath.

Important Notes

  • The 220 − age formula is an estimate and does not measure your true maximum heart rate.
  • Use a custom maximum heart rate only when the value comes from reliable testing or qualified professional guidance.
  • Measure resting heart rate while calm and rested, preferably under consistent conditions.
  • Resting heart rate must be lower than maximum heart rate for the Karvonen calculation to be valid.
  • The same percentage can produce different BPM results under the two calculation methods.
  • Heart-rate zones and intensity definitions can vary between coaches, watches, applications, and training systems.
  • Some heart and blood-pressure medicines can reduce or otherwise alter exercise heart rate.
  • Wrist-based fitness monitors may produce inaccurate readings during movement, intervals, cold conditions, or poor sensor contact.
  • Beginners should generally begin near the lower end of an appropriate range and increase intensity gradually.
  • If you have heart disease, high blood pressure, diabetes, pregnancy, a chronic condition, recent surgery, or take medication affecting heart rate, ask a healthcare professional about an appropriate exercise target.
  • Stop exercising and seek medical assessment if you experience chest pain, fainting, severe dizziness, or unusual shortness of breath.

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