Target Heart Rate Calculator
Train in the zone that matches your goal.
Target Heart Rate Calculator
Target = Resting HR + ((220 - Age) - Resting HR) x Intensity
Calculated instantly
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What This Calculator Does
The Target Heart Rate Calculator finds your cardio training zone using the Karvonen method, which accounts for both age and resting heart rate. Runners and cyclists use it to stay in the effort range that matches each workout.
How It Works
Maximum heart rate is estimated at 220 minus age. Heart rate reserve is the gap between max and resting rate. A target zone is the resting rate plus a percentage of that reserve, refined by your chosen intensity.
Example
A 30-year-old with a resting heart rate of 65 training at 70% intensity targets about 65 + 0.70 x 125 = 152 bpm.
Formula
HRmax = 220 − AgeStandard population estimate.
Target = Resting HR + (HRmax − Resting HR) × IntensityThe Karvonen method using heart rate reserve.
Reading the Results
Target Training Zone
The heart rate to hold during exercise for your chosen intensity, personalized with your resting rate.
Lower Zone Bound
The floor of the aerobic zone at 50% effort, useful for easy recovery runs and zone-2 work.
Frequently Asked Questions
What is a good target heart rate?
It depends on your goal. Moderate effort sits around 50-70% of max heart rate, vigorous effort around 70-85%.
How do I calculate my max heart rate?
The common estimate is 220 minus your age. More precise tests exist, but the formula is reliable for most planning.
What is the Karvonen formula?
It adds resting heart rate into the zone math, making results more personalized than age alone.