Target Heart Rate Calculator — Find Your Training Zones

AgeEnter a valid age.

Resting Heart Rate (bpm)Measure first thing in the morning before getting upEnter a valid resting heart rate.

Moderate Zone (50–70%)

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Vigorous Zone (70–85%)

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Max Heart Rate

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How to Use This Tool

Enter your age.
Enter your resting heart rate (measured first thing in the morning).
Click Calculate for your personalized training zones.

The Karvonen Formula

Max Heart Rate = 220 − Age

Heart Rate Reserve (HRR) = Max Heart Rate − Resting Heart Rate

Target Heart Rate = (HRR × Intensity %) + Resting Heart Rate

Why the Karvonen Formula Is More Personalized

Unlike simpler methods that only use a percentage of max heart rate, the Karvonen formula incorporates your resting heart rate, which reflects your individual cardiovascular fitness level — making the resulting zones more personalized than max-heart-rate-only calculations.

Understanding the Zones

Moderate intensity (50-70% HRR): Sustainable for longer durations, builds aerobic base fitness, commonly recommended for general health guidelines
Vigorous intensity (70-85% HRR): Higher-intensity training that builds cardiovascular fitness and performance more quickly, but is harder to sustain for long periods

A Note on the 220 − Age Formula

This is a widely used estimate, but individual max heart rates can vary considerably from this formula's prediction — a supervised fitness or medical assessment can provide a more accurate measurement if precision matters for your training.

Frequently Asked Questions

Why does the Karvonen formula use resting heart rate?

Resting heart rate reflects your individual cardiovascular fitness level, so incorporating it produces training zones more tailored to you personally than formulas based on max heart rate alone.

Is "220 minus age" an exact way to find my max heart rate?

No, it's a population-average estimate with meaningful individual variation — for precise training purposes, a supervised fitness assessment can measure your actual max heart rate more accurately.

This calculator is provided for general informational and estimation purposes only. Results should not be treated as professional financial, tax, legal, medical, or engineering advice. Always verify critical calculations with a qualified professional or official source before making decisions.