Target Heart Rate Calculator
Calculate moderate and vigorous exercise heart-rate zones from age and resting heart rate using the Karvonen formula.
| Zone | Intensity | Heart Rate Range |
|---|---|---|
| Fat Burn | 50–60% | 128–140 bpm |
| Cardio | 60–70% | 140–153 bpm |
| Peak | 70–85% | 153–171 bpm |
Your training zones are based on a heart rate reserve of 125 bpm (max minus resting).
- Maximum Heart Rate190 bpm
- Vigorous Zone (70–85%)153–171 bpm
These zones are estimates based on age and resting heart rate — actual training zones can vary with fitness level, medication and health conditions.
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Karvonen: Target HR = ((220 − age − resting HR) × intensity) + resting HR
- 1Maximum Heart Rate = 220 − age (30) = 190 bpm
- 2Heart Rate Reserve = Max HR − Resting HR = 190 − 65 = 125 bpm
- 3Target HR at intensity % = (Heart Rate Reserve × intensity) + Resting HR
About the Target Heart Rate Calculator
This calculator finds training heart-rate zones using the Karvonen formula, which factors in your resting heart rate alongside an age-estimated maximum, rather than just taking a flat percentage of max heart rate alone. The age-based max heart rate formula (220 minus age) is itself a rough population average — actual maximum heart rate varies by several beats per minute even among healthy people of the same age, and certain medications, especially beta blockers, can significantly lower both resting and maximum heart rate.
Runners, cyclists and anyone structuring cardio around effort zones — fat-burn, cardio, peak — use this to translate vague terms like "moderate intensity" into an actual heart-rate number they can watch on a monitor mid-workout.
As a quick note: these zones are general fitness estimates, not a substitute for guidance from a doctor, especially if you have a heart condition or take medication that affects heart rate. Your age and resting heart rate are calculated locally and never leave your browser.
How it’s calculated
The Karvonen method first computes heart rate reserve (max heart rate minus resting heart rate), then scales that reserve by an intensity percentage before adding resting heart rate back: Target HR = ((max HR − resting HR) × intensity%) + resting HR. This differs from the simpler "percentage of max heart rate only" method by accounting for your individual fitness level through resting heart rate — a fitter person with a lower resting heart rate gets a meaningfully different target than someone with the same max heart rate but a higher resting rate.
Maximum heart rate itself is only ever estimated here as 220 minus age, a commonly used but fairly rough population formula; a supervised maximal exercise test would give a more individually accurate max heart rate than the age formula can.
Frequently asked questions
What is a good target heart rate for exercise?
It depends on your goal — roughly 50–70% of heart rate reserve is considered moderate intensity and 70–85% vigorous, per common guidelines. Lower-intensity zones suit longer, easier sessions; higher zones suit shorter, harder efforts.
What's the difference between the Karvonen method and just using a percentage of max heart rate?
The simple method ignores your resting heart rate entirely, while Karvonen factors it in through heart rate reserve — this generally gives a more personalized target, especially for people whose fitness level (and therefore resting heart rate) differs from average.
What if I'm on heart medication like a beta blocker?
These formulas assume an unmedicated heart rate response, and medications like beta blockers can lower both resting and maximum heart rate substantially — talk to your doctor about an appropriate target zone if you're on heart-affecting medication.
How do I measure my resting heart rate accurately?
Check your pulse first thing in the morning, before getting out of bed, ideally over a full 60 seconds for a few days in a row and averaging the results — resting heart rate is typically at its lowest and most stable at that time of day.
Which zone should I train in for fat loss versus endurance?
Lower-to-moderate zones (roughly 50–70%) are often associated with fat-burning percentage of calories burned and are sustainable for longer sessions, while higher zones build cardiovascular fitness faster per minute — most well-rounded programs use a mix rather than staying in just one zone.
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