Training estimates

Target Heart Rate Calculator

Calculate your target heart rate training zone using age-based max HR and the Karvonen formula. Use this Fitness and training tool to enter your numbers, review the result, and understand the key assumptions before making the next decision.

What you get
A focused calculator, clear explanation, common questions, and useful next tools.
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Result
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Common questions
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How this calculator works
The result depends on the numbers you enter and the assumptions shown below.

Your maximum heart rate (Max HR) is estimated as 220 minus your age. Training zones are percentages of this maximum. The Karvonen method refines this by incorporating your resting heart rate (Heart Rate Reserve), giving a more personalized and accurate zone. For most people, moderate-intensity exercise (60-70% Max HR) provides significant cardiovascular benefit.

Review the inputs carefully and treat the output as an estimate. For decisions involving money, taxes, health, law, or security, compare the result with trusted professional guidance when needed.

Frequently asked questions

What is the Karvonen method?

The Karvonen formula calculates target heart rate as: (Max HR - Resting HR) × intensity% + Resting HR. It accounts for individual cardiovascular fitness level.

How do I measure my resting heart rate?

Measure your pulse for 60 seconds first thing in the morning before getting out of bed. The average adult resting heart rate is 60-100 bpm; fit individuals can be lower.

Is the 220-age formula accurate?

It is a rough estimate. Actual max HR can vary by ±10-12 bpm for individuals. For precise measurements, a graded exercise test under medical supervision is recommended.