Target Heart Rate Calculator
Find the heart rate range to aim for during exercise, plus beats per 10 seconds and five training zones.
How to use the Target Heart Rate Calculator
- Enter the age.
- Enter the resting heart rate (optional) – Count your pulse for 60 seconds after waking; leave blank for the simple % of max method.
- Choose the max heart rate formula.
- Enter the lower intensity.
- Enter the upper intensity.
- Press Calculate. The result updates automatically as you type.
About the Target Heart Rate Calculator
Exercising in a target heart rate range makes sure you work hard enough to improve fitness without overdoing it. The American Heart Association describes moderate intensity as roughly 50–70% and vigorous intensity as about 70–85% of maximum heart rate.
Adding your resting heart rate (the Karvonen method) gives zones that move with your fitness: as your resting pulse drops, your training range shifts. To check during exercise, count your pulse for 10 seconds and compare with the "beats in 10 seconds" figure. Some medications, such as beta-blockers, lower heart rate, so ask your doctor for guidance if you take them.
Results are estimates for general information only and are not medical advice. Talk to a doctor or registered dietitian before making major changes.
Formula
Karvonen: Target HR = (Max HR − Resting HR) × intensity + Resting HR
Simple: Target HR = Max HR × intensity
Max HR is estimated with Tanaka's formula (208 − 0.7 × age) or the older 220 − age. The difference between max and resting heart rate is called the heart rate reserve; using it personalizes zones to your fitness.
Example calculation
Using the default values:
- Age = 40 years
- Resting heart rate (optional) = 65 bpm
- Max heart rate formula = Tanaka: 208 − 0.7 × age
- Lower intensity = 50%
- Upper intensity = 85%
the calculator returns:
- Target heart rate: 123 – 163 bpm
- Beats in 10 seconds: 21 – 27 beats
- Maximum heart rate: 180 bpm
- Method: Karvonen (heart rate reserve)
Frequently asked questions
What is a good target heart rate for a 40-year-old?
Using 220 − age, a 40-year-old's max is about 180 bpm, so moderate exercise is about 90–126 bpm and vigorous exercise about 126–153 bpm.
What is the fat-burning zone?
Usually around 60–70% of maximum. You burn a higher share of calories from fat there, but higher intensities burn more total calories per minute.
How do I measure resting heart rate?
Right after waking, before getting up, count your pulse at the wrist or neck for 60 seconds. Average it over several mornings.
Last updated: · Category: Health & Fitness calculators