Target Heart Rate Calculator
Calculate your ideal workout heart rate, training zone, maximum heart rate, and heart rate reserve using your age and resting heart rate.
Cardio Zone
Your personalized exercise guidance will appear here.
What Is a Target Heart Rate?
Target heart rate is the number of beats per minute you can aim for while exercising. It gives you a simple way to estimate how hard your cardiovascular system is working during a workout.
Instead of using the same number for everyone, this calculator uses your age and resting heart rate to create a more personalized target.
How Does This Calculator Work?
This calculator uses the Heart Rate Reserve method, commonly known as the Karvonen method. It considers both your estimated maximum heart rate and your resting heart rate.
For example, if you are 30 years old, your estimated maximum heart rate using this general formula would be 190 BPM. Your resting heart rate is then used to determine your heart rate reserve and personalize your workout target.
Understanding the 5 Heart Rate Zones
Why Is Resting Heart Rate Important?
Resting heart rate represents how many times your heart beats per minute when you are at rest. Including it in the calculation can provide a more individualized training target than simply using maximum heart rate.
Your resting heart rate can change because of fitness, stress, sleep, hydration, illness, temperature, medications, and other factors. For a consistent measurement, take it under similar conditions whenever possible.
Frequently Asked Questions
What is my target heart rate?
Your target heart rate depends on your age, resting heart rate, workout intensity, and fitness goals. Enter your information above to get an estimated target in BPM.
What is a normal target heart rate during exercise?
There is no single target that is right for everyone. Exercise intensity is commonly expressed as a percentage of estimated maximum heart rate or heart rate reserve.
What is the 220 minus age formula?
The 220 minus age formula is a traditional way of estimating maximum heart rate. It is a general estimate and actual maximum heart rate can vary significantly between individuals.
What is the Heart Rate Reserve method?
Heart Rate Reserve is the difference between estimated maximum heart rate and resting heart rate. The Karvonen method then uses that reserve to estimate a target heart rate at a chosen exercise intensity.
Which heart rate zone is best for cardio?
Different zones can support different goals. Moderate aerobic exercise is often performed in Zones 2–3, while higher-intensity training can use Zones 4–5 depending on the workout and fitness level.
Should beginners exercise at a high heart rate?
Beginners generally do not need to start with very high intensity. Building consistency with manageable exercise and gradually increasing intensity is usually a more practical approach.
Can medications affect my target heart rate?
Yes. Some medications can change heart-rate response during exercise. If you take medication that affects your heart rate or have a medical condition, discuss appropriate exercise intensity with a qualified healthcare professional.
Is this target heart rate calculator medical advice?
No. This calculator provides general educational estimates. It does not diagnose medical conditions or replace personalized advice from a healthcare professional.