Target Heart Rate Calculator

What Is a Target Heart Rate Calculator?

A target heart rate calculator estimates the range of heartbeats per minute that may correspond to a particular exercise intensity. Target heart rate is commonly used when planning cardiovascular exercise and monitoring how hard you are working during a workout.

This calculator uses your age to estimate maximum heart rate and your resting heart rate to calculate heart rate reserve. It then uses the Karvonen method to produce personalised target heart rate zones based on different exercise intensities.

Why Use the Target Heart Rate Calculator?

The calculator makes it easy to estimate target heart rate ranges without manually working through the heart rate reserve formula. Results are generated instantly in your browser.

How to Use the Target Heart Rate Calculator

Enter your age and resting heart rate, select the exercise intensity you want to examine, and calculate your estimated target heart rate.

1. Enter your age — Enter your age in whole years.
2. Enter your resting heart rate — Enter your resting pulse in beats per minute, preferably measured while calm and rested.
3. Select your intensity — Choose the exercise intensity you want to calculate, from very light through to very vigorous.
4. Calculate your target heart rate — Select the calculation button to display your target heart rate, heart rate reserve and training zones.

How to Calculate Target Heart Rate

One common way to estimate target heart rate is to use a percentage of maximum heart rate. For example, an exercise intensity can be represented as a percentage of estimated maximum heart rate, producing a corresponding heart rate range.

A more individualised approach is the heart rate reserve method, commonly associated with the Karvonen method. First, estimated maximum heart rate is determined. Resting heart rate is then subtracted from maximum heart rate to calculate heart rate reserve. The selected exercise intensity is applied to that reserve, and resting heart rate is added back to produce the target heart rate.

What Is Heart Rate Reserve?

Heart rate reserve, or HRR, is the difference between estimated maximum heart rate and resting heart rate. The formula is: heart rate reserve = maximum heart rate − resting heart rate. A target can then be calculated as resting heart rate + (heart rate reserve × exercise intensity).

What Are Heart Rate Training Zones?

Heart rate training zones are ranges used to describe different levels of exercise intensity. A five-zone model commonly progresses from approximately 50% of heart rate reserve at the lower end to 90% or more at the highest intensities. The exact boundaries and terminology can differ between training systems.

Target Heart Rate Accuracy and Limitations

Target heart rate calculations are estimates rather than direct measurements of an individual's physiological limits. Age-based maximum heart rate equations can produce different results, and actual maximum heart rate can vary considerably between people of the same age.

Resting heart rate can also vary according to factors such as activity, stress, sleep, illness, environmental conditions and other circumstances. For this reason, calculated target heart rates should be treated as general guidance rather than exact limits.

If you have a medical condition, take medication that affects your heart rate, have been advised to restrict exercise, or experience concerning symptoms such as chest pain, fainting or unusual shortness of breath during exercise, seek appropriate professional medical guidance rather than relying on a calculator.

Frequently Asked Questions