Target Heart Rate Calculator
The heart-rate range to aim for when you train. For the best number, take your resting pulse first thing in the morning.
Estimated maximum heart rate (HRmax)
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Target zones (beats per minute):
How this works
Maximum heart rate is estimated as 220 − age. The Karvonen formula then uses your heart-rate reserve (HRmax − resting HR) to set each zone:
Target HR = ((HRmax − HRrest) × intensity) + HRrest
This is more individualized than a simple percentage of HRmax because it accounts for your resting rate.
Medical disclaimer: These are estimates. Certain medications and heart conditions alter heart rate — consult your doctor before using target zones for exercise.