Target Heart Rate Calculator

Update Time: 07/12/2025 4:41 am Category: Health Calculators

Summary

Target Heart Rate Calculator estimates the optimal heart rate range for cardiovascular exercise, helping users balance intensity for safety and effectiveness. Based on age and resting heart rate (optional), it calculates percentages of the Maximum Heart Rate (MHR)—the highest beats per minute (bpm) your heart can safely achieve during activity.

Calculate your optimal heart rate zones for exercise

Usage Instructions

About Target Heart Rate

Karvonen Formula

This calculator uses the Karvonen Formula, which is more accurate than simple percentage calculations because it accounts for your resting heart rate:

Target HR = ((Max HR - Resting HR) × Intensity) + Resting HR

Where Max HR = 220 - Age

Exercise Guidelines

Warm-up: 5-10 minutes at 50-60%
Cardio: 20-60 minutes at 60-80%
Interval: Short bursts at 80-90%
Cool-down: 5-10 minutes at 50-60%

Target Heart Rate Calculator

Your Target Heart Rate Zones

Warm-up Zone

Fat Burn Zone

Aerobic Zone

Anaerobic Zone

Maximum Zone

Maximum Heart Rate