Target Heart Rate Calculator

How to Use This Calculator

This calculator offers four different tools for heart rate-based training. Here's how to get the most accurate results from each one:

Max HR Calculator (Tab 1)

What it does: Estimates your maximum heart rate using four different scientifically-validated formulas, then recommends the most appropriate one for you. See our max heart rate formula comparison for the science behind each formula.

1. Enter your age in years (valid range: 10-100)
2. Select your gender (optional but recommended for women, as the Gulati formula is often more accurate)
3. Click "Calculate Max Heart Rate"
4. View your primary result and compare all four formula results

Interpreting results: The calculator shows results from four formulas—Standard (220-age), Tanaka, Gulati, and HUNT. If you selected "Female," the Gulati formula is highlighted as your primary result. Otherwise, Tanaka is recommended as it's generally more accurate across age groups than the traditional 220-age formula. See our max heart rate by age chart for a complete reference table.

Target HR Calculator (Tab 2)

What it does: Calculates the specific heart rate range you should maintain during exercise based on your fitness goal.

1. Enter your age
2. If you know your actual maximum heart rate from a stress test, enter it in the optional field
3. Select your workout goal: Fat Burn (60-70%), Cardio (70-80%), or Performance (80-90%)
4. Click "Calculate Target Heart Rate"

Interpreting results: The result shows the BPM range to maintain during your workout. Use a heart rate monitor or fitness tracker to stay within this zone. The visual gauge shows where your target zone falls relative to all training zones. For a step-by-step walkthrough, see how to calculate your target heart rate.

Training Zones Calculator (Tab 3)

What it does: Displays all five heart rate training zones with personalized BPM ranges.

1. Enter your age
2. For more accurate results, enter your resting heart rate (this enables the Karvonen method)
3. Optionally enter a known max HR if you have one
4. Click "Calculate Training Zones"

Interpreting results: You'll see five color-coded zones from Warm-up to Peak. If you provided a resting heart rate, the zones are calculated using the more accurate Karvonen method, which accounts for your fitness level. Learn more about each zone in our heart rate training zones guide.

Karvonen Method Calculator (Tab 4)

What it does: Uses your Heart Rate Reserve (HRR) to calculate more personalized training targets.

1. Enter your age
2. Enter your resting heart rate (required for this method)
3. Set your desired intensity range (minimum and maximum percentages)
4. Click "Calculate with Karvonen Formula"

Interpreting results: The calculator shows your target range using the Karvonen formula alongside what a simple percentage calculation would give. The difference shows how much your fitness level (indicated by resting HR) affects your training zones. For the full science, read Karvonen formula explained.

Tips for Accurate Measurements

• Measure resting heart rate correctly: Take it first thing in the morning before getting out of bed, for 3-5 days, and use the average.
• Don't measure after caffeine or stress: These elevate heart rate and will skew your resting HR measurement.
• Consider a fitness test: If you're serious about training, a supervised maximal exercise test gives you your true max HR.
• Account for medications: Beta-blockers and other medications affect heart rate. Consult your doctor about how this impacts your training zones.

Common Mistakes to Avoid

• Using 220-age blindly: This formula tends to overestimate max HR in older adults. The Tanaka formula is more accurate for most people.
• Ignoring resting heart rate: If you don't use the Karvonen method, you're missing out on personalization based on your fitness level.
• Taking a single measurement: Resting heart rate varies day to day. Take multiple measurements and average them. See our resting heart rate guide for proper technique.
• Forgetting external factors: Heat, altitude, dehydration, and fatigue all affect heart rate during exercise.

Real-World Examples

Here are practical examples showing how different people use this calculator for their specific fitness goals:

Example 1: Marathon Training

Sarah, 35, training for her first marathon

Sarah wants to build endurance without overtraining. She measures her resting heart rate at 62 BPM over several mornings.

• Inputs: Age: 35, Resting HR: 62, using Training Zones calculator
• Max HR (Tanaka): 208 - (0.7 × 35) = 184 BPM
• Heart Rate Reserve: 184 - 62 = 122 BPM
• Zone 2 (Aerobic/Fat Burn) using Karvonen: (122 × 0.60) + 62 to (122 × 0.70) + 62 = 135-147 BPM

How she uses this: Sarah does her long runs at 135-147 BPM (Zone 2). This builds her aerobic base while allowing recovery. For tempo runs, she targets 147-160 BPM (Zone 3). Learn more about training zone strategies.

Example 2: Weight Loss Focus

Michael, 45, wants to lose 20 pounds

Michael has heard about the "fat-burning zone" and wants to optimize his cardio for weight loss.

• Inputs: Age: 45, Goal: Fat Burn, using Target HR calculator
• Max HR (Tanaka): 208 - (0.7 × 45) = 177 BPM
• Fat Burn Zone (60-70%): 106-124 BPM

How he uses this: Michael exercises at 106-124 BPM for 45-60 minutes. While this zone burns a higher percentage of fat, his trainer also has him do interval sessions at 124-142 BPM (Cardio zone) twice weekly to burn more total calories. Read our fat burning heart rate zone guide for the full science on fat loss and heart rate.

Example 3: Comparing Formulas

Dr. Elena, 52, wants the most accurate max HR estimate

As a physician, Elena wants to compare different formulas before starting a new exercise program.

• Inputs: Age: 52, Gender: Female, using Max HR calculator
• Standard (220-age): 168 BPM
• Tanaka: 208 - (0.7 × 52) = 172 BPM
• Gulati (women): 206 - (0.88 × 52) = 160 BPM
• HUNT: 211 - (0.64 × 52) = 178 BPM

What she learned: The formulas give a 18-BPM range (160-178). As a woman who exercises moderately, she uses the Gulati formula (160 BPM) as her baseline, which gives her more conservative training zones. See our formula comparison guide for more on choosing the right formula.

Example 4: High-Intensity Interval Training (HIIT)

Marcus, 28, doing HIIT workouts

Marcus needs to know his work and recovery heart rates for interval training.

• Inputs: Age: 28, using Training Zones calculator
• Max HR (Tanaka): 208 - (0.7 × 28) = 188 BPM
• Zone 4 (Hard/Work intervals): 150-169 BPM (80-90%)
• Zone 2 (Recovery intervals): 113-132 BPM (60-70%)

How he uses this: During 30-second sprints, Marcus pushes to 150-170 BPM. During 60-second recovery periods, he waits until his heart rate drops below 132 BPM before the next sprint.

Example 5: Comparing Karvonen vs Simple Method

Rachel, 40, a competitive cyclist with low resting HR

Rachel has been cycling for years and has a resting heart rate of 48 BPM—much lower than average.

• Inputs: Age: 40, Resting HR: 48, Intensity: 70-80%, using Karvonen calculator
• Max HR: 180 BPM
• Heart Rate Reserve: 180 - 48 = 132 BPM
• Simple method (70-80% of max): 126-144 BPM
• Karvonen method: (132 × 0.70) + 48 to (132 × 0.80) + 48 = 140-154 BPM
• Difference: +14 BPM higher with Karvonen

Why it matters: Because Rachel is very fit (low resting HR), simple percentage calculations would have her training too easy. The Karvonen method accounts for her fitness level and gives her appropriately challenging training zones. Our Karvonen formula guide explains this difference in detail.

Example 6: Senior Fitness

Robert, 68, starting an exercise program after retirement

Robert's doctor cleared him for exercise. He wants safe, effective training zones.

• Inputs: Age: 68, Resting HR: 72, using Training Zones calculator
• Max HR (Tanaka): 208 - (0.7 × 68) = 160 BPM
• Heart Rate Reserve: 160 - 72 = 88 BPM
• Zone 1 (Warm-up) Karvonen: (88 × 0.50) + 72 to (88 × 0.60) + 72 = 116-125 BPM
• Zone 2 (Light cardio) Karvonen: 125-134 BPM

How he uses this: Robert starts with 20-minute walks targeting 116-125 BPM. As he builds fitness, he'll progress to the 125-134 BPM range. Note that the Tanaka formula (160 BPM) is more accurate for his age than the 220-age formula (152 BPM). For age-specific guidance, see exercise heart rate by age.

Example 7: Post-Pregnancy Return to Fitness

Jennifer, 32, cleared for exercise 8 weeks postpartum

Jennifer was active before pregnancy and wants to rebuild her fitness gradually.

• Inputs: Age: 32, Gender: Female, using Max HR and Target HR calculators
• Max HR (Gulati for women): 206 - (0.88 × 32) = 178 BPM
• Starting target (Fat Burn zone): 107-125 BPM

Her approach: Jennifer starts conservatively in the Fat Burn zone (107-125 BPM) for the first month. She uses the Gulati formula designed for women rather than the standard formula. After building her base, she'll progress to Cardio zone workouts.

When to Use This Calculator

This heart rate calculator is valuable in many situations:

Ideal Situations for This Tool

• Starting a new exercise program: Knowing your zones helps you exercise at appropriate intensities from day one, reducing injury risk and improving results.
• Training for endurance events: Marathon, triathlon, and cycling training programs are built around heart rate zones. This calculator gives you the numbers you need.
• Optimizing weight loss workouts: Understanding the relationship between heart rate and fat burning helps you structure effective cardio sessions. Learn the science in our fat burning zone guide.
• Using a new heart rate monitor: Just got a fitness watch or chest strap? You'll need your training zones to set it up properly.
• Returning to exercise after a break: Your fitness level has changed. Recalculate your zones to train appropriately for your current condition.
• Comparing training methods: The Karvonen vs. simple method comparison shows how different approaches affect your training zones.
• Understanding your fitness tracker data: Most devices show heart rate data, but understanding what the numbers mean requires knowing your zones.
• Planning workout intensity: Whether it's an easy recovery day or a hard interval session, your zones tell you exactly what heart rate to target.

Who Benefits Most

• Runners and cyclists who use heart rate to pace their training and races
• People focused on weight management who want to understand the fat-burning zone
• Fitness beginners who need guidance on appropriate exercise intensity
• Older adults who want accurate zones for their age group
• Women who want gender-specific calculations using the Gulati formula
• Experienced athletes who want personalized zones using the Karvonen method
• Personal trainers who need to calculate zones for clients
• Anyone with a heart rate monitor who wants to use it effectively

Heart Rate Training Zones

Understanding your heart rate zones helps you train more effectively. For a deep dive into each zone's physiology and training applications, read our complete training zones guide.

Maximum Heart Rate by Age

Quick reference chart using the Tanaka formula (208 - 0.7 × age). For the full chart covering every age from 20-80 with all four formulas, see Maximum Heart Rate by Age.

Formula Reference

This calculator uses several well-established formulas from exercise physiology research. For a full comparison of accuracy and use cases, see Max Heart Rate Formulas Compared. Here's exactly how each calculation works:

Maximum Heart Rate Formulas

All formulas estimate maximum heart rate based on age. The only way to know your true max HR is through a supervised maximal exercise test.

Karvonen Formula (Heart Rate Reserve Method)

The Karvonen method accounts for your fitness level by using resting heart rate. For worked examples and practical applications, see our Karvonen formula explained guide.

Training Zone Calculation

Zones are calculated as percentages of your maximum heart rate:

Understanding Your Results

Here's how to interpret the numbers from each calculator and what they mean for your training:

Maximum Heart Rate

Your estimated maximum heart rate represents the upper limit of what your cardiovascular system can handle during extreme exertion. For complete age-based tables, see our max heart rate by age chart. Key points:

• This is an estimate: Actual max HR can vary by 10-20 BPM from calculated values due to genetics and individual variation.
• It declines with age: Expect to lose roughly 0.7 BPM per year (using Tanaka formula).
• You shouldn't hit it often: Max HR is reached during all-out efforts. Most training happens well below this number.
• Formula differences matter: The 15+ BPM difference between formulas can significantly affect your training zones.

Resting Heart Rate

Your resting heart rate indicates cardiovascular fitness. For a comprehensive overview including measurement techniques and tracking tips, read our resting heart rate guide. Here's what different ranges typically mean:

Note: Many factors affect resting heart rate beyond fitness, including caffeine, stress, medications, hydration, and sleep. A consistently elevated resting HR warrants medical consultation.

Heart Rate Reserve (HRR)

Your HRR is the difference between your max and resting heart rate. It represents your cardiovascular "range" for exercise:

• Higher HRR = more fit: A fit person with max HR 180 and resting HR 50 has HRR of 130. A less fit person with the same max but resting HR 75 has HRR of only 105.
• HRR-based zones are more accurate: Because they account for your fitness level, Karvonen zones are more personalized than simple percentage calculations.

Training Zones: What Each Means

• Zone 1 (50-60% / Warm-up): Use for warm-ups, cool-downs, and active recovery days. You should be able to hold a full conversation.
• Zone 2 (60-70% / Fat Burn): The foundation of endurance training. Burns highest percentage of fat. Sustainable for long periods.
• Zone 3 (70-80% / Cardio): Improves aerobic capacity. Breathing is heavier but manageable. Good for steady-state cardio.
• Zone 4 (80-90% / Hard): Improves performance and speed. Can only maintain for 10-30 minutes. Talking is difficult.
• Zone 5 (90-100% / Peak): Maximum effort sprints and intervals. Unsustainable beyond 30-60 seconds.

When to Be Concerned

Formula Comparison: Which Should You Use?

Different max HR formulas can give significantly different results. Here's how they compare across ages:

Formula Selection Guide

Karvonen vs. Simple Percentage Method

The method you choose can significantly affect your training zones, especially if your resting heart rate is unusually low or high:

Related Guides

Master heart rate training with our in-depth guides. Each article provides comprehensive information to help you train smarter.

View all guides →

Frequently Asked Questions