Target Heart Rate Calculator

How to Use Target Heart Rate Calculator

1. Step 1: Choose Method

   Pick % Max HR or Karvonen (HRR) for your targets.

2. Step 2: Set Max HR

   Estimate from age or enter a known Max HR value.

3. Step 3: Add Resting HR

   Enter resting heart rate to unlock HRR personalization.

4. Step 4: Select Goal

   Tap Warm-up, Fat Burn, Cardio, or Peak to focus your range.

5. Step 5: Plan Session

   Enter session minutes to see a warm-up/main/cool-down plan.

Key Features

• Goal-specific targets (fat burn, cardio, peak)
• Max HR from age or known MHR
• Karvonen or % Max HR methods
• Session planner with warm-up/cool-down
• Mobile-first inputs and large buttons

Understanding Results

Formula

Target heart rate is shown as a range of beats per minute (bpm) based on either a percentage of your estimated maximum heart rate (Max HR) or the Karvonen method, which personalizes the same percentages using your Heart Rate Reserve (HRR). In plain words: %Max HR multiplies your Max HR by an intensity percent, while Karvonen computes HRR = Max HR − Resting HR and then adds a percent of HRR back to your resting value.

% Max HR method: target = Max HR × intensity%. Example at 70% with Max HR 190 → 0.70 × 190 = 133 bpm. Karvonen (HRR) method: HRR = Max HR − Resting HR. target = Resting HR + (HRR × intensity%). Example with Resting HR 60, Max HR 190 at 70% → HRR 130; 60 + 0.70 × 130 = 151 bpm. HRR numbers are often higher because they factor in your actual resting baseline.

Reference Ranges & Interpretation

Common endurance training ranges are similar across organizations. A simple five‑zone scheme aligns roughly with: Zone 1 (50–60% Max), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%). For goal‑oriented targets: Warm‑up usually sits in 50–60%, Fat Burn about 60–70%, Cardio work 70–85%, and Peak intervals 85–95% for short bouts. These are guidelines—breathe and perceived effort should confirm you are in the right place.

If you prefer precise personalization, the Karvonen method can better match how hard a given intensity feels, especially when two people the same age have very different resting heart rates. Chest‑strap monitors tend to be more accurate than wrist sensors for faster changes, such as during intervals. For general background on training intensity and safe ranges, see the American Heart Association’s overview of target heart rates (AHA).

Assumptions & Limitations

Formulas estimate Max HR from age and cannot capture individual variation perfectly. Hydration, caffeine, stress, sleep, heat, altitude, and some medications can raise or lower your heart rate on a given day. If you are new to exercise, returning after illness or injury, or managing a heart condition, seek guidance from a qualified professional. This tool is informational and not a diagnosis. Always stop if you feel light‑headed, chest pain, or unusual shortness of breath.

Complete Guide: Target Heart Rate Calculator

Use our target heart rate calculator to set safe, effective zones for fat burn, cardio, and peak training. Enter age or max HR to see instant results.

Heart rate is a simple signal that helps you pace workouts without guessing. When you know the range that matches your goal—easy endurance, steady cardio, or short peak efforts—you can train consistently without burning out. The calculator above gives you clear bpm targets using two common approaches: % of maximum heart rate and the Karvonen method based on heart rate reserve.

What target heart rate really means

“Target” simply means the band of effort you aim to hold during a workout block. Instead of one rigid number, you get a low and a high value in beats per minute. That band accounts for small shifts in terrain, heat, and how you feel from day to day. Holding a range is easier—and more realistic—than fixing your eyes on a single value.

Two pieces define the range: your maximum heart rate (the ceiling your heart can reach during a maximal effort) and the intensity you choose (the percentage of that ceiling you want to work at). A casual ride might sit near 60–70% of your maximum; short hill repeats could touch 90–95% for brief intervals. Neither is “better”—they train different qualities.

Two methods: %Max HR vs. Karvonen (HRR)

The calculator shows results in two widely used ways. % Max HR is the straightforward option: multiply your estimated maximum by an intensity percent. If your maximum is 190 and you select 70–85%, the range is 133–162 bpm. Karvonen (HRR) personalizes the same percentages by factoring in your resting heart rate, which often better reflects how hard the same session feels for two different people of the same age.

If your resting heart rate is low (which is common in endurance athletes), a basic %Max target may feel easier than expected. Karvonen raises the number accordingly by adding a portion of your heart rate reserve (Max − Resting) back to your resting value. If you do not know your resting heart rate today, %Max HR is still useful for quick planning.

Goals and ranges: warm-up, fat burn, cardio, peak

Warm-up (50–60% of Max): Very easy effort to raise core temperature, increase blood flow, and prime muscles and tendons. You should talk comfortably and breathe through your nose. It is time well spent, even if you only have 30–45 minutes.

Fat burn (about 60–70% of Max): Easy to steady zone that supports long aerobic work. The term “fat burn” can be misleading—total calories and total time matter more than the exact substrate percentage—but this intensity is comfortable and sustainable for most people. If you enjoy long walks or easy spins, you spend a lot of time here.

Cardio (roughly 70–85% of Max): Steady to moderately hard effort that raises breathing but remains under control. This range improves aerobic capacity and lactate clearance. Many tempo workouts and steady runs/rides live here. You should still be able to say short sentences, though not chat casually.

Peak (about 85–95% of Max): Short intervals near your ceiling. Because sustaining this effort is tough, you use brief repeats with equal or longer recovery. “Peak” does not mean “every day”—sprinkle this work into a balanced plan and stop early if form or breathing degrades.

Measure resting heart rate correctly

Resting heart rate (RHR) is your pulse after several minutes of quiet rest, usually measured right after waking. Sit comfortably with feet on the floor, relax for five minutes, and use a chest strap or a reliable wrist monitor. Many phone sensors and watches are fine at rest but may be noisier during exercise. Note your number over several mornings; a rise of 5–10 bpm can signal fatigue, poor sleep, or heat stress.

Typical RHR spans roughly 60–80 bpm for many adults, lower for trained endurance athletes and higher during illness, dehydration, or stress. Because Karvonen uses RHR, better measurements yield more trustworthy targets. If your RHR varies a lot from day to day, rely more on breathing and perceived effort and avoid chasing exact bpm.

Estimating Max HR from age (and refining it)

Most people estimate maximum heart rate from age. The calculator includes two common formulas: Fox (220 − age) and Tanaka (208 − 0.7×age). Both provide a quick starting point and usually land within a handful of beats of your real ceiling. If you own historical race data or lab results, you can enter a known maximum instead.

Over time, refine your estimate carefully. Short hill sprints or graded treadmill tests can approach a personal max, but pushing to the absolute limit is uncomfortable and not necessary for most training. If you want more detail about estimating MHR and seeing zone tables, explore our Max Heart Rate Calculator, which compares formulas and highlights when to use each.

How to use the target heart rate calculator effectively

Start with your goal for today. For a gentle aerobic day, select Fat Burn. For a steady workout, pick Cardio. If you have short intervals planned, choose Peak. Next, set your method. If you know your resting heart rate and want a personalized target, turn on Karvonen (HRR). If you are in a hurry or do not have resting HR handy, % Max HR gives a quick answer.

Enter your age (or a known maximum), add resting heart rate, and set session length. Tap Calculate to see two ranges—one from % Max HR and one from HRR—plus a simple warm‑up/main/cool‑down split. Most people feel best when they ease into the main work. A few minutes at 50–60% first can make the rest of the session feel smoother.

If you train by zones regularly, you may enjoy our full Heart Rate Zone Calculator, which shows Zones 1–5 with tips and time‑in‑zone planning. For easy endurance days, try the dedicated Zone 2 Heart Rate Calculator to stay relaxed and build a strong aerobic base.

Plan a simple session with warm-up and cool-down

Simple beats fancy. Here are two templates you can adapt immediately. Keep the feel steady; you can always add more later.

• Easy aerobic day (40–60 min): Warm‑up 5–10 min at 50–60%. Main 25–40 min at 60–70%. Cool‑down 3–10 min at 50–60%.
• Steady cardio day (45–75 min): Warm‑up 10 min at 50–60%. Main 30–55 min at 70–80%. Cool‑down 5–10 min at 50–60%.
• Peak intervals (25–45 min): Warm‑up 10–15 min at 50–60% with 3–4 short strides. Then 6–10 × 30–60s at 85–95% with easy walking or spinning between. Cool‑down 5–10 min at 50–60%.

On treadmills, many consoles display speed instead of pace. If you prefer speed or need splits for outdoor routes, you can convert with the Running Pace Calculator. For energy planning and weight‑management goals, pair your sessions with the Calories Burned Calculator.

Heart rate monitors and accuracy tips

Chest‑strap sensors usually track faster changes better than wrist‑based optical sensors, which can lag during short intervals or when your arms move heavily (like strength circuits). Keep the strap moist for good contact, and position it snugly, just below the chest muscles. For wrist wearables, wear the device higher on the forearm during workouts and keep the strap comfortably tight.

If your numbers jump around, zoom out. Ask whether breathing and effort match your plan. Heart rate drifts upward in the heat, on hills, and when dehydrated. That is normal. If your watch reads 10–15 bpm higher than expected in hot weather, reduce intensity and drink fluids. If you are new to tracking, treat heart rate as a helpful guide, not a judge.

Safety, medications, and limitations

Formulas describe averages, not individuals. People of the same age can differ by 10–20 bpm at the same effort, especially when one person’s resting heart rate is very low or very high. Some medications (e.g., beta‑blockers and stimulants) change heart rate responses. So do caffeine, sleep, hydration, stress, and time of day.

If you have known heart disease, concerning symptoms, or questions about how hard you should exercise, talk to a qualified professional who knows your history. Use this tool as a planning aid. It does not diagnose, treat, or replace individualized advice. If you feel chest pain, unusual shortness of breath, or dizziness, stop immediately.

Related tools and next steps

If you enjoy training with numbers, the following tools pair well with target heart rate work:

• Heart Rate Zone Calculator — full Zone 1–5 table with tips and a weekly time‑in‑zone planner.
• Zone 2 Heart Rate Calculator — stay in easy aerobic territory for base building.
• Max Heart Rate Calculator — compare age‑based formulas and personalize your ceiling.
• VO2 Max Calculator — estimate aerobic capacity and track fitness change across seasons.
• Running Pace Calculator — translate heart‑rate days into practical paces and splits.
• Calories Burned Calculator — estimate energy use for sessions and weekly plans.

Whether you are beginning a new routine or sharpening performance, keep the mindset simple: choose a goal, warm up patiently, hold an honest effort, and cool down. Most progress comes from showing up consistently and letting your plan accumulate, not from perfect numbers on any single day.

Adjusting for heat, hills, and real‑world conditions

Outdoor training rarely matches the tidy numbers of a lab. When temperatures rise, your cardiovascular system pushes more blood toward the skin to dissipate heat. The same pace then costs a little more, and heart rate climbs—a normal phenomenon called cardiac drift. Do not fight it. If your target was 70–80%, allow the upper part of the range on hot or humid days. Drink water early and often and shorten the session if you feel off.

Hills work the legs and lungs even when you are moving slowly. For steady hill routes, hold an effort that keeps breathing controlled. If you rely on pace benchmarks, the numbers may look slow; that is fine. On descents, heart rate often lags behind the load on your legs. Keep your form soft, shorten your stride, and think about the next climb rather than trying to balance the ascent and descent by the watch.

Pair heart rate with RPE (how it feels)

The best athletes pair numbers with sensations. Rating of Perceived Exertion (RPE) is a simple 1–10 scale that describes how hard exercise feels. A Zone 2 day might feel like a 3–4/10, while a threshold set might land near a 7–8/10. If your watch drifts on a windy day, your breath will still tell the truth. Matching RPE to target heart rate is a powerful mental model that works with any device.

When RPE and heart rate disagree, check context: caffeine, sleep debt, hydration, and elevation can all move the needle. If you feel more tired but the watch is low, go by feel. If the watch is high during an easy run in heat, ease off briefly and walk a minute. You will get better at reading your body each week.

Common mistakes when training by heart rate

Chasing exact numbers: A single bpm rarely matters. Hold the range and focus on rhythm and posture. Skipping warm‑ups: Cold muscles feel heavy. Five minutes of easy work pays off every time. Training hard too often: Peak days are potent because they are scarce. Sprinkle them once or twice a week at most.

Ignoring recovery signals: Morning resting HR trending up for several days is a nudge to go easier. Comparing with friends: Two people the same age can have very different resting HR and therefore different “correct” targets. Build your plan around your baseline, not someone else’s screenshot.

Weekly templates: polarized and pyramidal

Two simple frameworks organize most endurance plans. A polarized week puts about 80% of time in Zones 1–2 and 20% in Zones 3–5. A pyramidal week keeps a big base of easy work, a medium chunk of steady work, and a small tip of hard work (for example, 60% / 30% / 10%). Either approach reduces injury risk while building fitness. If you prefer an assist, our full Heart Rate Zone Calculator includes a weekly time‑in‑zone planner.

For general health, two or three cardio sessions plus two short strength sessions is a productive blend. Keep most cardio time in the easy‑to‑steady band, touch cardio/tempo once a week, and add a short dose of peak intervals only when you feel fresh. Good sleep and simple meals beat complicated hacks.

Retests, progression, and when to update targets

As fitness improves, your resting heart rate often drifts down a bit, and steady efforts feel easier. Every six to eight weeks, review your targets. If resting HR drops by 5–10 bpm consistently, the Karvonen ranges will adjust automatically. If you raced recently and saw a higher peak than your current maximum estimate, update it and recalc the table.

Progress is rarely linear. Some weeks feel flat because of work stress, travel, or poor sleep. That is normal. The skill is adjusting the plan without judging yourself. Shorten a hard day, stretch, and try again tomorrow. The consistent runner or cyclist wins the long game.

Frequently Asked Questions