Target Heart Rate
Free Target Heart Rate for health & fitness. Enter your measurements for personalized results with clear explanations and reference ranges.
Formula
Max HR = 220 - Age; Target = Max × Intensity%
Estimate maximum heart rate from age, then calculate training zones as percentages of max. The Karvonen method uses heart rate reserve for more personalized zones.
Worked Examples
Example 1: Calculate Max HR and Zones
Problem:35-year-old wants to know their training zones.
Solution:Maximum HR = 220 - age\nMax HR = 220 - 35 = 185 bpm\n\nZones (% of max):\nWarm-up (50-60%): 93-111 bpm\nFat Burn (60-70%): 111-130 bpm\nCardio (70-80%): 130-148 bpm\nHard (80-90%): 148-167 bpm\nMax (90-100%): 167-185 bpm
Result:Max HR: 185, Cardio zone: 130-148 bpm
Example 2: Using Karvonen Formula
Problem:40-year-old with resting HR of 55, calculate cardio zone.
Solution:Max HR = 220 - 40 = 180 bpm\nResting HR = 55 bpm\nHR Reserve = 180 - 55 = 125 bpm\n\nCardio zone (70-80% of reserve):\nMin = (125 × 0.70) + 55 = 87.5 + 55 = 143 bpm\nMax = (125 × 0.80) + 55 = 100 + 55 = 155 bpm\n\nKarvonen zone: 143-155 bpm
Result:Cardio zone: 143-155 bpm (Karvonen)
Example 3: Comparing Methods
Problem:50-year-old, RHR 65. Compare simple vs Karvonen.
Solution:Max HR = 220 - 50 = 170 bpm\n\nSimple (70-80% max):\n119-136 bpm\n\nKarvonen (70-80% reserve):\nReserve = 170 - 65 = 105\nMin = 105 × 0.70 + 65 = 139 bpm\nMax = 105 × 0.80 + 65 = 149 bpm\n\nKarvonen gives higher targets due to low resting HR.
Result:Simple: 119-136, Karvonen: 139-149
Frequently Asked Questions
What is target heart rate?
Target heart rate is a desired range of heart beats per minute during exercise. Different zones correspond to different training benefits. Staying within your target zone ensures you're exercising at the right intensity for your goals without overexerting.
How do I measure my resting heart rate?
Measure first thing in the morning before getting out of bed. Find your pulse on your wrist or neck, count beats for 60 seconds. Or count for 30 seconds and multiply by 2. Normal resting heart rate is 60-100 bpm. Athletes often have 40-60 bpm due to higher efficiency.
How do I train in different heart rate zones?
Zone 1-2 (50-70%): Easy runs, recovery days, building endurance base. Zone 3 (70-80%): Most training time, improves cardiovascular fitness. Zone 4 (80-90%): Tempo runs, lactate threshold training. Zone 5 (90-100%): Short intervals, VO2 max work. Spend 70-80% of time in zones 1-3.
Can heart rate training improve fitness?
Yes. Training by HR ensures you're at the right intensity. Common mistake: training too hard on easy days (doesn't allow recovery) and too easy on hard days (insufficient stimulus). HR-based training enforces proper intensity distribution, leading to better adaptations and reduced injury risk.