Target Heart Rate Calculator

Modify the values and click the Calculate button to use

Results

Target Heart Rate (50% – 85%)

96 – 163 bpm

Estimated Max HR: 192 bpm • HR Reserve: 127 bpm

Fox (Traditional)

192 bpm

220 - Age

Tanaka (2001)

188 bpm

208 - 0.7 × Age

Gellish (2007)

187 bpm

207 - 0.7 × Age

5 Heart Rate Training Zones Standard vs Karvonen (HRR)

Training Zone	Intensity	Standard	Karvonen
Zone 1: Warm Up / Recovery Active recovery, warm-up and cool-down	50% – 60%	96 – 115 bpm	129 – 141 bpm
Zone 2: Light / Fat Burning Builds aerobic endurance and optimizes lipid metabolism	60% – 70%	115 – 134 bpm	141 – 154 bpm
Zone 3: Moderate / Aerobic Improves cardiovascular capacity and aerobic conditioning	70% – 80%	134 – 154 bpm	154 – 167 bpm
Zone 4: Hard / Anaerobic Threshold Increases lactate threshold, speed tolerance and high intensity endurance	80% – 90%	154 – 173 bpm	167 – 179 bpm
Zone 5: Maximum / VO2 Peak Peak sprint performance, maximum anaerobic power and oxygen consumption	90% – 100%	173 – 192 bpm	179 – 192 bpm

Related: Pace Calculator • Calories Burned • Calorie

About Heart Rate Training Zones

Heart rate training zones are calculated percentages of maximum heart rate designed to elicit specific physiological adaptations, ranging from fat oxidation and active capillary growth to lactic acid clearance and VO2 max.

Standard Percentage Method

Takes simple percentages of estimated maximum heart rate. Practical and widely used on fitness trackers.

Karvonen Formula (Heart Rate Reserve)

Accounts for resting heart rate: ((MHR - RHR) × %Intensity) + RHR. More personalized and accurate for athletes.

Understanding your calculation

Method, example and limitations

How the calculation works

A target-heart-rate tool estimates training intensity from an assumed maximum heart rate, or from heart-rate reserve if resting rate is included. Check the selected method.

Example to check

With an assumed maximum of 180 beats per minute, a simple 60% intensity is 108 beats per minute. Heart-rate-reserve calculations use a different formula.

Before using the result

Age-based maximum heart rate is approximate. Medication, medical conditions and fitness can change appropriate ranges; symptoms and clinician guidance take priority.

Calculation methodology · Report a result that needs review