Target Heart Rate Calculator

Find heart-rate reserve and training zones from age and resting heart rate.

Runs 100% in your browser — nothing is uploaded.

bpm
Runs 100% in your browser — nothing is uploaded.

Result

Estimated max HR
184 bpm
Heart-rate reserve
124 bpm

Training zones (Karvonen)

Light (50–60%)
122–134 bpm
Moderate (60–70%)
134–146 bpm
Aerobic (70–80%)
146–159 bpm
Anaerobic (80–90%)
159–171 bpm

Formula

Max HR ≈ 208 − 0.7·age · Target = rest + (max − rest) × intensity

About this calculator

Zone targets are general guidelines, not medical advice.

How to use

  1. 1

    Enter your age in the 'Age' field.

  2. 2

    Enter your resting heart rate in beats per minute in the 'Resting heart rate' field.

  3. 3

    View your estimated max heart rate, heart-rate reserve, and training zones in the results.

Frequently asked questions

What is the Karvonen formula?

The Karvonen formula calculates target heart rate using heart rate reserve (maximum heart rate minus resting heart rate) and a desired intensity percentage. It is considered more personalized than simple percentage of maximum heart rate.

Why is resting heart rate important?

Resting heart rate reflects your baseline cardiovascular fitness. A lower resting heart rate typically indicates better fitness, and incorporating it into the formula provides a more accurate training zone.

Can I use this calculator if I take beta-blockers?

Beta-blockers can lower heart rate responses, making the formula less accurate. Consult your doctor for personalized exercise guidance.

Please note: Results are estimates for general information only and are not professional or medical/financial advice.