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Calculators/Health & Fitness
Target Heart Rate Calculator
Calculate your target heart rate for any exercise intensity using the Karvonen formula. Includes personalized fat burn, cardio, and peak training zones.
years
bpm
%
Your Training Zones (Karvonen)
Fat Burn(50–70%)
128–153 bpmCardio(70–85%)
153–171 bpmPeak(85–100%)
171–190 bpmMax Heart Rate190 bpm
Target Heart Rate
153 bpm
Max Heart Rate
190 bpm
Heart Rate Reserve
125 bpm
How to Use This Calculator
1
Measure your resting heart rate
Measure your resting heart rate first thing in the morning, before getting out of bed. Count beats for 60 seconds. A normal resting heart rate is 60–100 bpm; athletes often have 40–60 bpm. A lower resting HR generally indicates better cardiovascular fitness.
2
Understanding the Karvonen formula
The Karvonen (Heart Rate Reserve) formula is more precise than simple max-heart-rate methods because it accounts for your fitness level via resting HR. Formula: Target HR = (Max HR − Resting HR) × Intensity% + Resting HR. A fit person with low resting HR will have a higher actual target than an unfit person at the same intensity percentage.
3
Choose your training zone
Fat Burn (50–70%): ideal for long, sustainable cardio; burns higher proportion of fat calories. Cardio (70–85%): improves cardiovascular endurance; most cardio workouts target this zone. Peak (85–100%): HIIT and maximum efforts; builds speed and anaerobic capacity but isn't sustainable for long periods.
Real-World Examples
Beginner Runner (30 yo)
Age
30
Resting HR
72 bpm
Intensity
60%
Result133 bpm target
Max HR: 190 bpm. HRR: 118. Fat burn zone: 129–142 bpm. Good starting intensity for new runners.
Experienced Cyclist (45 yo)
Age
45
Resting HR
52 bpm
Intensity
80%
Result154 bpm target
Max HR: 175 bpm. HRR: 123. Cardio zone for this fit cyclist: 138–157 bpm.
Frequently Asked Questions
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