Target Heart Rate Calculator
Calculate your Karvonen-method target heart rate training zones (Zone 1 Recovery through Zone 5 Maximum, with neutral Zone 2-4 labels) from your age and resting heart rate.
How It's Calculated
Formula
\text{max HR} = 220 - \text{age}
\text{HRR} = \text{max HR} - \text{resting HR}
\text{target HR} = (\text{HRR} \times \%\text{intensity}) + \text{resting HR}This calculator estimates target heart rate training zones using the Karvonen (heart rate reserve) method: estimated maximum heart rate (220 minus age) minus resting heart rate gives your heart rate reserve, and each training zone's boundary is that reserve multiplied by a percentage, plus your resting heart rate. Five zones are shown in equal 10%-wide bands, from Zone 1 Recovery (50-60% of reserve) through Zone 5 Maximum (90-100% of reserve) — Zones 2-4 use neutral numbered labels rather than physiological names not established by an authoritative source. Because it factors in your own resting heart rate rather than just a percentage of estimated maximum, the Karvonen method is considered more individualized than simple max-HR-percentage methods. This is an estimate for general informational and educational purposes, based on a published formula — it is not a medical diagnosis, and it is not a substitute for individualized advice from a qualified healthcare provider. The 220-age maximum heart rate estimate carries a published standard deviation of roughly ±10-12 bpm at the individual level, so these zones are a general training reference, not a precise physiological measurement — this is an ESTIMATED training range, not a medical prescription, and does not account for cardiovascular conditions, medications (e.g. beta blockers), or other individual health factors that can significantly alter heart rate response to exercise.
Worked Examples
Age 30, resting heart rate 60 bpm
- Estimated max HR: 220 - 30 = 190 bpm
- Heart rate reserve: 190 - 60 = 130 bpm
- Zone 1 (Recovery, 50-60%): 130 × 0.50 + 60 = 125 bpm to 130 × 0.60 + 60 = 138 bpm
- Zone 5 (Maximum, 90-100%): 130 × 0.90 + 60 = 177 bpm to 130 × 1.00 + 60 = 190 bpm
Frequently Asked Questions
Why does this use the Karvonen method instead of a simple percentage of max heart rate?
The Karvonen method factors in your resting heart rate as well as your estimated maximum, producing a heart rate reserve. This generally gives a more individualized training range than a plain percentage of estimated maximum heart rate alone.
How accurate is the 220-age maximum heart rate estimate?
It's a widely used population-average estimate, but individual maximum heart rate can vary from this estimate by roughly ±10-12 beats per minute. A lab or field-tested maximum heart rate will be more accurate for you personally than this formula.
Should I use this if I take heart-rate-affecting medication or have a heart condition?
This is an estimate for general informational and educational purposes, based on a published formula — it is not a medical diagnosis, and it is not a substitute for individualized advice from a qualified healthcare provider. Medications such as beta blockers and certain cardiovascular conditions can significantly change how your heart rate responds to exercise — talk to your healthcare provider about an appropriate training heart rate range in that case rather than relying on this estimate alone.