Target Heart Rate Calculator — Training Zone
Calculate the heart rate range you should aim for during exercise to train at a specific intensity. Enter your age, resting heart rate, and target intensity percentage — the Karvonen method gives a more personalised zone than simple % of HRmax alone.
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bpm
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Formula
Zone: 138–163 bpm (60–80% intensity)
- 1
HRmax (Tanaka formula)
208 − 0.7 × 30 = 187 - 2
Heart rate reserve
187 − 65 bpm = 122HRmax minus resting heart rate — the usable range for exercise. - 3
Lower target heart rate
65 + (60 ÷ 100) × 122 = 138
How does this calculator work?
Karvonen target HR = HRrest + (intensity% × (HRmax − HRrest)), where HRmax ≈ 208 − 0.7 × age. For a 30-year-old with HRrest 65 bpm targeting 60–80% intensity: HRmax ≈ 187, HRR = 122, zone = 138–163 bpm. Aim for this range during aerobic workouts.
Formula
How this is calculated
Your maximum heart rate (HRmax) sets the ceiling for exercise intensity. The most widely-cited formula is 220 − age (Astrand), but the Tanaka formula (208 − 0.7 × age), validated on over 500 subjects, is more accurate especially for adults over 40. Both are population averages with roughly ±10–12 bpm individual variation.
The Karvonen method improves personalisation by incorporating your resting heart rate (HRrest). It defines Heart Rate Reserve (HRR = HRmax − HRrest) — the range available for exercise — and expresses the target zone as a percentage of that reserve. A trained athlete with a resting HR of 45 bpm and a deconditioned person with HRrest of 80 bpm have very different usable ranges even if HRmax is similar, and the Karvonen zone correctly reflects that.
The simpler "% of HRmax" method multiplies HRmax directly: Target = intensity% × HRmax. This is easier but does not account for resting HR, so it tends to underestimate the effort required for a given percentage. American College of Sports Medicine guidelines recommend moderate intensity at 40–59% HRR (≈ 64–76% HRmax) and vigorous intensity at 60–89% HRR (≈ 77–96% HRmax) for healthy adults.
Frequently asked questions
ACSM guidelines define moderate intensity as 40–59% of Heart Rate Reserve (Karvonen) or about 64–76% of HRmax. For a 35-year-old with a resting HR of 65 bpm this is roughly 120–140 bpm. You can hold a conversation at this pace — brisk walking, easy cycling, or light aerobics.
Measure immediately after waking, before sitting up, while still lying down. Count your pulse at the wrist or neck for 60 seconds (or 30 seconds × 2). Take readings on three consecutive mornings and average them. A typical healthy adult resting HR is 60–80 bpm; athletes may be 40–60 bpm.
These are population-based estimates. If you take heart-rate-lowering medications (beta-blockers), have a cardiac condition, or are new to exercise, consult your doctor before targeting specific heart rate zones. Rate of perceived exertion (RPE) is a safer alternative guide when medication limits heart rate response.
Also known as
TG we-Calculate Editorial Team. (2026). Target Heart Rate Calculator — Training Zone [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/target-heart-rate-calculator
TG we-Calculate Editorial Team. "Target Heart Rate Calculator — Training Zone." TG we-Calculate. 2026. https://we-calculate.com/calculator/target-heart-rate-calculator.
TG we-Calculate Editorial Team, "Target Heart Rate Calculator — Training Zone," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/target-heart-rate-calculator
@misc{wecalculate_target_heart_rate_calculator, title = {Target Heart Rate Calculator — Training Zone}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/target-heart-rate-calculator}}, year = {2026}, note = {TG we-Calculate} }
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