Target Heart Rate Calculator  | OmniCalculator

  • Adam
  • November 1, 2025

Free target heart rate calculator using Karvonen and age-based methods. Calculate your heart rate zones for fat burning, cardio, and peak performance training.

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Target Heart Rate Calculator

Calculate your optimal heart rate zones for exercise. Find your target zone for fat burning, cardio, and peak performance training.

📋 Quick Navigation

🏃 Calculate your personalized target heart rate zones! ♥
15 - 100 years
70%
50% (Very Light) to 100% (Maximum)
Target Heart Rate at 70% Intensity
0
beats per minute (bpm)

Maximum Heart Rate

0
bpm

Heart Rate Reserve

0
bpm

Resting Heart Rate

72
bpm

Zone 1

Recovery
50-60%
0
Active recovery, warm-up, cool-down

Zone 2

Fat Burning
60-70%
0
Long-distance, endurance building

Zone 3

Aerobic
70-80%
0
Sustained moderate effort

Zone 4

VO2Max
80-90%
0
High-intensity interval training

Zone 5

Maximum
90-100%
0
Sprint intervals, all-out effort

🧮 Target Heart Rate Formulas

Maximum Heart Rate Formula

The first step in calculating target heart rate is determining your maximum heart rate (the highest number of beats per minute your heart can achieve).

Maximum Heart Rate (MHR) = 220 − Age

Example:
Age = 30 years
MHR = 220 − 30 = 190 bpm

Age-Based Target Heart Rate Formula

The simplest method calculates target heart rate as a percentage of your maximum heart rate.

Target HR = MHR × Intensity %

Example (70% intensity):
MHR = 190 bpm
Target HR = 190 × 0.70 = 133 bpm

Karvonen Formula (Heart Rate Reserve Method)

The Karvonen formula is more accurate as it accounts for your personal resting heart rate, providing individualized training zones.

Step 1: Calculate Heart Rate Reserve (HRR)
HRR = MHR − RHR

Step 2: Calculate Target Heart Rate
Target HR = (HRR × Intensity %) + RHR

Example:
Age = 30 years, Resting HR = 70 bpm
MHR = 220 − 30 = 190 bpm
HRR = 190 − 70 = 120 bpm
Target HR (70%) = (120 × 0.70) + 70 = 84 + 70 = 154 bpm

Why Karvonen is More Accurate

The Karvonen method accounts for individual fitness levels through resting heart rate. A trained athlete with a low resting heart rate gets different training zones than an untrained person of the same age, providing more personalized recommendations.

💡 Pro Tip: Measure your resting heart rate first thing in the morning before getting out of bed. Take it for 60 seconds for accuracy, or count for 15 seconds and multiply by 4. Average your measurements over 3-5 days for best results!

💓 Five Heart Rate Training Zones

Zone 1: Very Light (50-60% of Max HR)

Purpose: Active recovery and warm-up. Benefits: Improves circulation, aids recovery, builds aerobic base. Example: Easy walking, gentle cycling, casual swimming. Feeling: Can talk easily.

Zone 2: Light (60-70% of Max HR)

Purpose: Fat burning and endurance building. Benefits: Builds aerobic capacity, burns fat efficiently, improves stamina. Example: Long-distance runs, steady cycling, recreational sports. Feeling: Can hold a conversation.

Zone 3: Moderate (70-80% of Max HR)

Purpose: Aerobic training and base building. Benefits: Improves cardiovascular fitness, increases lactate threshold. Example: Tempo runs, steady-state cardio, circuit training. Feeling: Can barely talk in short phrases.

Zone 4: Hard (80-90% of Max HR)

Purpose: VO2max improvement and high-intensity intervals. Benefits: Increases maximum oxygen uptake, improves speed and power. Example: Interval training, HIIT workouts, race-pace running. Feeling: Very difficult to speak.

Zone 5: Maximum (90-100% of Max HR)

Purpose: Peak performance and anaerobic training. Benefits: Maximum power development, extreme fitness gains. Example: Sprint intervals, all-out efforts, competitive racing. Feeling: Cannot speak, maximum effort.

Zone Intensity Purpose Benefit
Zone 1 50-60% Recovery/Warm-up Active recovery, base building
Zone 2 60-70% Fat Burning Endurance, fat oxidation
Zone 3 70-80% Aerobic Cardiovascular fitness
Zone 4 80-90% VO2Max Maximum oxygen uptake
Zone 5 90-100% Maximum Power, speed development

📊 Calculation Methods Comparison

Age-Based Method

How it works: Uses only your age to estimate maximum heart rate, then calculates target heart rate as a percentage of max. Pros: Simple, quick, no equipment needed. Cons: Doesn't account for individual fitness levels, one-size-fits-all approach.

Max HR = 220 − Age
Target HR = Max HR × Intensity %

Karvonen Method (Recommended)

How it works: Uses your resting heart rate and age to calculate personalized training zones based on your heart rate reserve. Pros: More accurate, accounts for fitness level, personalized zones. Cons: Requires knowing resting heart rate, slightly more complex.

HRR = Max HR − Resting HR
Target HR = (HRR × Intensity %) + Resting HR

Which Method Should I Use?

🏃 For casual fitness: Age-based method is fine for general guidance.
🏋️ For serious training: Karvonen method provides better personalized results.
💪 For athletes: Karvonen with measured maximum heart rate (field test) is most accurate.

❓ Frequently Asked Questions

What is heart rate reserve? +
Heart Rate Reserve (HRR) is the difference between your maximum heart rate and resting heart rate. It represents how much your heart rate can increase during exercise. A higher HRR indicates better cardiovascular fitness. For example, if your max HR is 190 and resting is 60, your HRR is 130 bpm.
How do I measure resting heart rate accurately? +
Measure your resting heart rate first thing in the morning immediately upon waking, before getting out of bed. Take your pulse on your wrist or neck for 60 seconds, or count for 15 seconds and multiply by 4. For best accuracy, measure for 3-5 consecutive mornings and average the results. A typical resting heart rate ranges from 60-100 bpm, though athletes may be lower.
Can I improve my resting heart rate? +
Yes! Resting heart rate decreases with improved cardiovascular fitness. Regular aerobic exercise, strength training, and high-intensity intervals can lower your resting heart rate by 10-15 bpm or more. A lower resting heart rate indicates a more efficient heart and better cardiovascular health.
What if my maximum heart rate doesn't match 220-Age? +
The 220-age formula is an estimate. Individual maximum heart rates can vary by ±10-15 bpm. If you know your actual max HR (from a field test or medical evaluation), use that instead. The Karvonen formula becomes even more accurate when you use your measured maximum heart rate rather than the estimated one.
Should I train in all five zones? +
Yes! A well-rounded training plan includes workouts in all five zones. Zone 1-2 for base building and recovery, Zone 3 for steady-state training, Zones 4-5 for high-intensity intervals. This variety maximizes fitness gains and prevents overtraining. Most training should be in Zones 1-2, with 10-20% in higher zones.
How do I know if I'm in my target zone during exercise? +
Check your pulse during exercise by stopping briefly and taking your heart rate for 15 seconds, then multiplying by 4. Alternatively, use a fitness tracker or heart rate monitor for real-time data. Compare your reading to your target zone. You can also use the "talk test" - if you can't talk at all, you're likely in Zone 4-5; if you can talk easily, you're in Zone 1-2.
Is it dangerous to exceed my target heart rate? +
Training above your target zone is not inherently dangerous if done properly with adequate conditioning and recovery. High-intensity interval training in Zones 4-5 is beneficial but should be limited to 1-2 sessions per week. Always warm up, cool down, and listen to your body. If you have heart conditions, consult a doctor before high-intensity exercise.
Why does my heart rate seem different than my target zone? +
Several factors affect heart rate: stress, sleep, caffeine, hydration, altitude, and fitness improvements. As you get fitter, your heart becomes more efficient, so your heart rate may be lower for the same effort. This is why recalculating your zones every few months is helpful. Also, make sure to measure resting HR consistently under the same conditions.

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