Target Heart Rate Calculator
Max Heart Rate Estimation Formula
Activity Intensity Scale
Result
Exercise Intensity
| Intensity | Heart Rate Reserve | Target Heart Rate (bpm) |
|---|---|---|
| Very light | 50 – 60% | 130 – 141 |
| Light | 60 – 70% | 141 – 152 |
| Moderate | 70 – 80% | 152 – 163 |
| Hard | 80 – 90% | 163 – 174 |
| VO2 Max (maximum) | 90 – 100% | 174 – 185 |
Target Heart Rate Calculator
Understanding Heart Rate
Heart rate measures how many times your heart beats per minute (bpm). This calculator helps you determine your optimal exercise intensity by calculating your target heart rate zones based on key cardiovascular metrics.
Key Concepts
Maximum Heart Rate (MHR)
The highest heart rate achievable during intense exercise. While best measured through clinical stress tests, we estimate it using formulas:
- Haskell & Fox (1971):
220 - age - Tanaka, Monahan & Seals (2001):
208 - (0.7 × age) - Nes et al. (2013):
- Men:
211 - (0.64 × age) - Women:
211 - (0.64 × age) - (0.2 × age)
- Men:
Note: These are population averages – individual maximum heart rates can vary significantly.
Resting Heart Rate (RHR)
Your heart rate at complete rest (measured best in the morning before rising). Healthy ranges:
- Average adult: 50-90 bpm
- Athletes often have 40-60 bpm
Heart Rate Reserve (HRR)
The difference between your maximum and resting heart rates:HRR = MHR - RHR
Target Heart Rate Zones
Five intensity zones provide different training benefits:
| Zone | Intensity | % of HRR | Benefits |
|---|---|---|---|
| 1 | Very Light | 50-60% | Warm-up, recovery |
| 2 | Light | 60-70% | Fat burning, endurance |
| 3 | Moderate | 70-80% | Aerobic fitness |
| 4 | Hard | 80-90% | Anaerobic threshold |
| 5 | Maximum | 90-100% | Peak performance |
Calculation Methods
1. Haskell & Fox Method
Simplest method using only age:Target HR = MHR × intensity%
2. Karvonen Formula (Recommended)
More accurate, using HRR:Target HR = (HRR × intensity%) + RHR
3. Perceived Exertion Scales
Alternative subjective methods:
Borg Scale (6-20):THR = RHR + (MHR-RHR) × (RPE-6)/14
Modified Borg CR10 (0-10):THR = RHR + (MHR-RHR) × (RPE/10)
How to Use This Calculator
- Enter your age and gender
- Input resting heart rate (if known)
- Select calculation method
- View your personalized target zones
- Use these ranges to optimize your workouts
For best results, combine heart rate monitoring with perceived exertion for a complete picture of your workout intensity.
A target heart rate calculator helps you figure out how fast your heart should be beating during exercise. ❤️ It shows you the safe and effective range so you can get the best results from your workout—whether you’re trying to burn fat, build stamina, or just stay healthy. 🏃♂️💪