Target Heart Rate Calculator
Calculate an estimated target heart rate for exercise using your age, resting heart rate, and selected training intensity.
Calculate your target heart rate
Enter your age and resting heart rate, then choose your desired exercise intensity.
Your result
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| Age | — |
| Resting heart rate | — |
| Estimated maximum heart rate | — |
| Heart rate reserve | — |
| Training intensity | — |
Step-by-step calculation
What does the result mean?
Target heart rate is an estimated heart rate range or level that can be used as a guide during exercise. It helps describe how hard your cardiovascular system is working.
This calculator uses your resting heart rate as well as your estimated maximum heart rate. This can make the result more personalized than simply using a percentage of maximum heart rate.
The result is a training estimate and should not be treated as an exact measurement of your individual exercise capacity.
How is target heart rate calculated?
The calculator first estimates maximum heart rate by subtracting your age from 220.
Your heart rate reserve is then calculated by subtracting your resting heart rate from your estimated maximum heart rate.
The selected training intensity is applied to the heart rate reserve. Your resting heart rate is then added back to obtain the estimated target heart rate.
Target heart rate example
Suppose you are 30 years old, your resting heart rate is 65 bpm, and you choose a training intensity of 70%.
Maximum heart rate = 190 bpm
Heart rate reserve = 190 − 65
Heart rate reserve = 125 bpm
Target heart rate = 65 + (125 × 0.70)
Target heart rate = 152.5 bpm
Estimated target = 153 bpm
In this example, the estimated target heart rate at 70% intensity is approximately 153 beats per minute.
Formula used
Heart rate reserve = maximum heart rate − resting heart rate
Target heart rate = resting heart rate + (heart rate reserve × intensity)
This is commonly known as the heart-rate-reserve or Karvonen method. The calculated value is an estimate and individual exercise responses can vary.
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Important: This calculator provides a general estimate for informational purposes only. Heart rate responses vary between individuals and can be affected by fitness level, medications, health conditions, temperature, stress, and other factors. Some medications can also change heart rate and affect target-heart-rate calculations. If you have a heart condition, take medication that affects your heart rate, experience unusual symptoms during exercise, or are unsure about a safe exercise intensity, speak with a qualified healthcare professional before starting or changing an exercise program.