How to Calculate Target Heart Rate

A heart rate calculator determines your target exercise zones using the Karvonen method. Training in the right zone optimizes fat burn, endurance, or cardiovascular fitness.

The Formula

THR = ((Max HR - Resting HR) x Intensity%) + Resting HR

Where:

THRTarget Heart Rate — Ideal beats per minute during exercise
Max HRMax Heart Rate — Estimated as 220 minus your age
RHRResting Heart Rate — BPM measured at complete rest
Int%Intensity — Desired exercise intensity percentage

Step-by-Step Example

Here's how to calculate target heart rate step by step:

  1. 1Find max heart rate: Subtract your age from 220 for estimated maximum heart rate.
  2. 2Measure resting HR: Check your pulse for 60 seconds first thing in the morning.
  3. 3Choose intensity: Select 50-70% for moderate or 70-85% for vigorous exercise.
  4. 4Apply Karvonen formula: Calculate target HR using (Max - Resting) x Intensity + Resting.

Following these 4 steps gives you the final target heart rate value.

Skip the Math

A 40-year-old with resting HR of 65 at 70% intensity: ((180-65) x 0.70) + 65 = 146 bpm target heart rate.

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Why You Need This Calculation

  • Training within your target heart rate zone maximizes exercise benefits and prevents overexertion.

Common Mistakes

Using 220-age as exact max HR.

It is an estimate; actual max HR varies and can be tested professionally.

Ignoring resting heart rate.

The Karvonen method using resting HR is more personalized than simple percentage.

Training at max heart rate constantly.

Sustained max effort increases injury risk and impairs recovery.

Frequently Asked Questions