Target Heart Rate Calculator

years
bpm
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About the Target Heart Rate Calculator

Target heart rate zones help you train at the right intensity, whether your goal is fat burning, building cardio endurance, or peak performance.

Formula Used

Max HR = 220 - Age Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR

How It Works

This calculator uses the Karvonen formula, which factors in your resting heart rate along with your age-predicted maximum heart rate for a more personalised zone.

Step by Step

  1. Estimate your maximum heart rate using 220 minus your age.
  2. Subtract your resting heart rate to get your heart rate reserve.
  3. Multiply the reserve by your target intensity (e.g. 70%) and add back your resting heart rate.

Worked Example

Example: A 28-year-old with a resting heart rate of 70 bpm, at 70% intensity:

Max HR = 220-28 = 192. Reserve = 192-70 = 122. Target = (122×0.70)+70 = 155 bpm

Frequently Asked Questions

How is max heart rate calculated?

This calculator uses the common estimate of 220 minus your age, though individual max heart rate can vary.

What intensity is best for fat burning?

Training around 50-70% of your heart rate reserve is often recommended for sustained fat-burning cardio sessions.

Why include resting heart rate?

The Karvonen formula uses resting heart rate to personalise zones better than simply using a percentage of max heart rate alone.