BCBetter Calculators

Target Heart Rate Calculator

Calculate your target heart rate zone and maximum heart rate for any exercise intensity.

years
bpm
🧮

Enter your values and click Calculate

How It Works

Maximum Heart Rate (HRmax) = 220 − age. This is the widely used age-based estimate. If a resting heart rate is provided, the Karvonen (Heart Rate Reserve) method is used: Heart Rate Reserve (HRR) = HRmax − resting HR Target HR = (HRR × intensity %) + resting HR If no resting heart rate is provided, the simpler method is used: Target HR = HRmax × intensity % A ±5 bpm range is displayed to reflect real-world measurement variability. The Karvonen method is generally more accurate because it accounts for your individual cardiovascular fitness. A fitter person with a lower resting heart rate will have a larger Heart Rate Reserve, and the Karvonen formula assigns a proportionally higher absolute target heart rate at any given intensity level compared to a less fit person of the same age. This means two people of the same age training at 70% intensity may have meaningfully different target zones if their resting heart rates differ significantly.

Examples

30-year-old, resting HR 65 bpm, vigorous intensity
Using the Karvonen method for a moderately fit adult.
Result: Target zone ~151–161 bpm. Max HR = 190 bpm.
45-year-old, moderate intensity
Karvonen method for a general aerobic workout at moderate pace.
Result: Target zone ~117–127 bpm. Max HR = 175 bpm.
55-year-old, hard training intensity, resting HR 58
An older runner with a low resting heart rate doing performance training.
Result: Target zone ~147–157 bpm using Karvonen. Max HR = 165 bpm.

Frequently Asked Questions

What is the Karvonen formula?
The Karvonen (Heart Rate Reserve) formula personalises your target by accounting for your resting heart rate: THR = ((HRmax − HRrest) × intensity) + HRrest. It's more accurate than a simple percentage because fitter people have lower resting heart rates.
How do I measure my resting heart rate?
Measure it first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 15 seconds and multiply by 4. Take the average over 3 mornings for the best result.
Is 220 minus age accurate for everyone?
It's an estimate with a standard deviation of roughly ±10–12 bpm. It works well as a population average but can be inaccurate for individuals. If you've had a proper VO2 max test, use your lab-measured HRmax instead.
What intensity should I train at?
For general cardiovascular health, 60–75% of HRmax or HRR is recommended. For performance training, 75–90% is appropriate. Always include time at lower intensities (50–65%) for recovery and aerobic base building.

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