Free calculator
Target Heart Rate Calculator
Free Target Heart Rate Calculator with instant browser-based results and a clear calculation breakdown.
❤️ Target Heart Rate Calculator
Calculate your target heart rate zones for exercise based on your age and resting heart rate using the Karvonen Formula. This helps optimize your workout intensity.
Please enter a valid age between 1 and 120
Please enter a valid resting heart rate between 30 and 120 bpm
Your Target Heart Rate Zone
Maximum Heart Rate:
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Heart Rate Reserve:
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Target Zone (Low):
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Target Zone (High):
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About the Karvonen Formula
Maximum Heart Rate (MHR) = 220 - Age
Heart Rate Reserve (HRR) = MHR - Resting Heart Rate
Target Heart Rate = (HRR × Intensity%) + Resting Heart Rate
This calculator uses the Karvonen Formula, which accounts for your resting heart rate to provide a more personalized target zone. Exercise within this zone to achieve your fitness goals safely and effectively.
Note: This calculator provides general guidance. Consult with a healthcare professional before starting any exercise program.
Want to understand the calculation?
Read the guideSee examples, formula notes and limitations.