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Target Heart Rate Calculator

Karvonen formula target HR zone for cardio.

Best for: Use it to guide cardio intensity with a watch or chest strap.

Complete guide
See benchmark ranges Why this result happened View assumptions
Country (units):

Input

How it's calculated & sources
The Target Heart Rate Calculator uses the standard formula for this calculation. It runs entirely in your browser, so your inputs are never uploaded. Figures are educational estimates, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.
Key assumptions
  • Max HR estimated as ~220 - age
  • Percentage or Karvonen method

Educational estimate only — not medical advice. Consult a qualified healthcare professional for decisions about your health.

Free & no sign-up · runs entirely in your browser. Results are estimates for general information, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.

How it works

Karvonen: Target = ((MaxHR − Rest) × Intensity%) + Rest

MaxHR ≈ 220 − age

Example

Age 30, rest 65, 60–80% → 140–165 bpm.

Frequently asked questions

Karvonen vs % of MaxHR?+

Karvonen uses heart rate reserve and is more personalized than plain %MaxHR.

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Complete guide

Quick answers

Short, sourced answers to the questions people (and AI assistants) ask most.

What is Target Heart Rate?
A target heart-rate calculator shows the beats-per-minute zones to train in for warm-up, fat-burning, cardio and peak effort.
Why does Target Heart Rate matter?
Metabolism, heart-rate zones and many health formulas change with age.
How is Target Heart Rate calculated?
It estimates your maximum heart rate (about 220 \u2212 age) and takes percentage bands of it for each zone. Formula: Max HR \u2248 220 \u2212 age; zone = % of max HR.
What is a good target heart rate?
60-100 bpm; athletes are often lower
What are common target heart rate mistakes?
A lower resting rate is often fitter, not worse
When should you use the Target Heart Rate Calculator?
Use it to guide cardio intensity with a watch or chest strap.

What is the Target Heart Rate Calculator?

A target heart-rate calculator shows the beats-per-minute zones to train in for warm-up, fat-burning, cardio and peak effort.

How the Target Heart Rate Calculator works

It estimates your maximum heart rate (about 220 \u2212 age) and takes percentage bands of it for each zone.

Max HR \u2248 220 \u2212 age; zone = % of max HR
  • age — Used to estimate max HR
  1. Enter your age — your age in years.
  2. Enter your heart rate — how many times your heart beats per minute.
  3. Read the result, then change any input to compare scenarios instantly — the Target Heart Rate Calculator recalculates as you type.

Understanding the inputs

What each value means, why it matters, and a typical range — so you can fill in the calculator with confidence.

Age

Your age in years.

Why it matters:
Metabolism, heart-rate zones and many health formulas change with age.
Typical range:
Adult formulas usually assume 18 and over.
How it affects results:
  • Higher: Generally a lower metabolism and maximum heart rate.
  • Lower: Generally a higher metabolism and maximum heart rate.

Common mistake: Using adult formulas for children, who need age-and-sex percentiles.

Heart Rate

How many times your heart beats per minute.

Why it matters:
Resting and maximum heart rate set your training zones and effort targets.
Typical range:
Resting 60 to 100 bpm; maximum is roughly 220 minus your age.
How it affects results:
  • Higher: A higher rate may mean exertion, stress or lower fitness.
  • Lower: A lower resting rate often signals better fitness.

Common mistake: Confusing resting heart rate with maximum or target heart rate.

Benchmark reference

What counts as poor, average or excellent for this metric.

Resting Heart Rate

Average60-100 bpm

Source: General cardiology guidance · Updated June 2026

Typical values

Resting Heart Rate:
60-100 bpm; athletes are often lower

Common interpretation errors

  • A lower resting rate is often fitter, not worse
  • Stimulants and stress raise it

What impacts results most

  1. 1.
    Age (High impact)Sets the estimated maximum heart rate.
  2. 2.
    Intensity % (High impact)Picks the training zone.
  3. 3.
    Resting heart rate (Medium impact)Used by the Karvonen method.

Key assumptions

  • Max HR estimated as ~220 - age
  • Percentage or Karvonen method

Heart-rate training zones

Warm-up50\u201360% of max
Fat burn60\u201370%
Aerobic / cardio70\u201380%
Anaerobic80\u201390%
Peak (max)90\u2013100%

Worked example

Inputs: Age 30, 70% intensity Calculation: max HR ≈ 220 − age; target = max × intensity Result: max 190 bpm → target ≈ 133 bpm What it means: Zones are estimates — use perceived effort as a cross-check.

Related concepts

How Max Heart Rate connects to the concepts around it.

Resting Heart Rate:
Heartbeats per minute at rest, a fitness marker.
Running Pace:
The time taken to cover a set distance.

Reviewed sources & methodology

Methodology: Professional Estimate · Last reviewed June 2026.

Keywords: target, heart, rate, karvonen.

This tool is for general information only and is not medical advice. Consult a qualified healthcare professional for decisions about your health.

Reviewed by the Free Tools Galaxy editorial team · Updated June 2026 · Calculated privately in your browser.

Frequently asked questions

Is the Target Heart Rate Calculator free to use?+

Yes. Every tool on Free Tools Galaxy is 100% free, runs in your browser and requires no signup.

How accurate is the Target Heart Rate Calculator?+

Target Heart Rate Calculator uses the standard target heart rate formula in double-precision arithmetic, so the same inputs always produce the same result and you can verify any figure by hand. It is an educational estimate — real-world outcomes depend on your actual rates, rules and assumptions.

Do you store my inputs?+

No. The Target Heart Rate Calculator runs entirely in your browser. Nothing is uploaded or saved to a server.

Can I use the Target Heart Rate Calculator on mobile?+

Yes — the interface is fully responsive and works on phones, tablets and desktops.

What are common mistakes to avoid?+

The most frequent mistake is mixing units. Double-check your inputs use a single, consistent unit before clicking Calculate.

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Karvonen formula target HR zone for cardio.

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