What is target heart rate?
Target heart rate is the ideal heart rate range for effective cardiovascular exercise. It's expressed as a percentage of your maximum heart rate (typically 50-85% of max HR). Exercising within your target heart rate zone ensures you're working at an intensity that improves cardiovascular fitness without overexertion. Target heart rate zones help optimize workouts for different fitness goals: fat burning, endurance, or high-intensity training.
Enter your age and optionally your resting heart rate, then click Get result to see your maximum heart rate and target zones for moderate and vigorous intensity exercise. No sign-up required. Use it for exercise planning, cardiovascular training, or understanding your heart rate zones.
How to use this target heart rate calculator
Enter your age in years. Optionally enter your resting heart rate (measured when completely at rest, typically 60-100 bpm for adults). Click Get result to see your maximum heart rate (220 - age) and target heart rate zones. The calculator shows both standard method (percentage of max HR) and Karvonen method (more accurate, uses resting HR) if resting HR is provided. Target zones are displayed for moderate intensity (50-70% of max) and vigorous intensity (70-85% of max).
Understanding heart rate zones
Maximum Heart Rate: 220 - age (approximate, varies by individual). Moderate Intensity Zone (50-70% of max HR): Good for fat burning, endurance training, beginners. Vigorous Intensity Zone (70-85% of max HR): Improves cardiovascular fitness, more challenging. The calculator shows both zones, helping you choose appropriate exercise intensity based on your fitness goals and current level.
Karvonen method
The Karvonen method is more accurate than simple percentage of max HR because it accounts for resting heart rate. Formula: Target HR = Resting HR + (Heart Rate Reserve × Intensity %), where Heart Rate Reserve = Max HR - Resting HR. This method provides more personalized target zones, especially for individuals with lower or higher resting heart rates. The calculator shows Karvonen zones when resting HR is provided.
Exercise intensity zones
Moderate Intensity (50-70% of max HR): Feels like you're working but can hold a conversation. Good for fat burning, building endurance, and beginners. Vigorous Intensity (70-85% of max HR): Breathing is heavy, talking is difficult. Improves cardiovascular fitness, burns more calories per minute. Very High Intensity (85-100%): Maximum effort, unsustainable for long periods. Use these zones to structure workouts based on your goals.
Applications of target heart rate
Target heart rate is used in cardiovascular training (ensuring effective workout intensity), weight loss (optimizing fat-burning zones), endurance training (building aerobic capacity), fitness assessment (monitoring cardiovascular fitness), and exercise prescription (designing appropriate workouts). Understanding your target heart rate helps maximize exercise benefits and avoid overexertion or undertraining.
Tips for using target heart rate
Measure resting heart rate in the morning before getting out of bed for accuracy. Use a heart rate monitor during exercise to stay in target zone. Start with lower intensity zones if you're a beginner. Max HR formula (220 - age) is an estimate—individual variation exists. Consult a healthcare provider before starting intense exercise, especially if you have heart conditions. Listen to your body—target zones are guidelines, not strict rules.
Summary
This target heart rate calculator finds your maximum heart rate and target zones for exercise. Enter age and optionally resting heart rate, then click Get result. It's free, works in your browser, and requires no account. Use it for exercise planning, cardiovascular training, or understanding heart rate zones. Target heart rate helps optimize workouts for fitness goals, ensuring you exercise at appropriate intensity for maximum benefit.