Target Heart Rate Calculator
Calculate your maximum heart rate and target heart rate training zones using standard and Karvonen methods.
Karvonen: Target HR = ((MaxHR − RHR) × intensity%) + RHR
| Zone | % Max HR | Standard (bpm) | Karvonen (bpm) | Purpose |
|---|---|---|---|---|
| Enter age to see zones | ||||
Calculate your maximum heart rate and personalized training zones using both the standard age-based formula and the more individualized Karvonen method.
How Target Heart Rate Calculator Works
Maximum heart rate is estimated using the simple, widely cited formula: 220 − age. From that figure, standard training zones are calculated as straightforward percentages of max HR — for example, the fat-burn zone at 60–70% of max HR.
If you also enter your resting heart rate, the calculator applies the Karvonen method instead, which factors in your individual fitness baseline: target HR = ((max HR − resting HR) × intensity%) + resting HR. Because it accounts for your resting heart rate — which is generally lower in more cardiovascularly fit individuals — Karvonen zones are considered more personalized than the standard percentage-of-max-HR method.
The zone table spans five effort levels, from a light warm-up/recovery zone at 50–60% up to a maximal VO2 max zone at 90–100%, showing both the standard and Karvonen-adjusted ranges side by side so you can compare how the two methods diverge for your specific resting heart rate.
See It In Action
Who Uses Target Heart Rate Calculator and Why
- Finding your training heart rate zones for a specific workout goal, like fat-burning or endurance pace.
- Comparing the standard age-based zones against Karvonen zones that also factor in your resting heart rate.
- Setting a heart rate target before a structured cardio training block.
Mistakes to Avoid
- Using the standard 220-minus-age zones when you have a known resting heart rate available — Karvonen zones are considered more personalized and can shift the recommended range substantially.
- Measuring resting heart rate after getting up and moving around, rather than first thing in the morning before getting out of bed, which produces an inflated reading and skews the Karvonen zones.
- Treating 220-minus-age as an exact measurement — individual max heart rate can vary by ±10-15 beats from this formula's prediction.
Tips for Best Results
- Take your resting heart rate over several mornings and average them for a more representative Karvonen baseline than a single reading.
- If your fitness level improves significantly over time, your resting heart rate will likely drop — recheck it periodically to keep your Karvonen zones current.
Fixing Common Problems
My Karvonen zones look very different from the standard zones. — This is expected, especially with a low resting heart rate — Karvonen factors in your individual fitness baseline, so a lower resting heart rate (often a marker of better cardiovascular fitness) shifts the zones noticeably higher than a simple percentage of max HR.
Terms Explained
Karvonen method: A heart rate zone formula that factors in resting heart rate along with max heart rate, producing more individualized training zones than the standard percentage-of-max method.