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Target Heart Rate Calculator

Estimate your training heart rate zones using age and resting heart rate. Indicative only — not medical advice.

Use this calculator to estimate moderate and intense training zones using the Karvonen method.

Used to estimate HRmax = 220 − age.
Your resting heart rate in beats per minute.
Local calculation only.
Formula: Karvonen method. Moderate: 50–70% reserve. Intense: 70–85% reserve.

How are target heart rate zones calculated?

This page uses an estimated maximum heart rate (HRmax = 220 − age) and a heart-rate reserve (HRR = HRmax − resting HR). Zones are computed as: Target HR = resting HR + HRR × intensity.