Target Heart Rate Calculator

Target Heart Rate Calculator

Training at the right heart rate makes cardio far more effective. This calculator uses the Karvonen formula — based on your heart-rate reserve (max minus resting heart rate) — to give the beats per minute for each training intensity from 50% to 90%, plus the classic 60–70% fat-burning zone. Because it uses your resting heart rate, it is more personalised than a simple percentage of maximum. Enter your age and resting pulse to set accurate zone targets for any workout.

Uses the Karvonen formula on heart-rate reserve: target = (max − resting) × intensity + resting, with max ≈ 220 − age. It is more individual than a plain % of max because it accounts for fitness via your resting heart rate.