Target Heart Rate Calculator

Find your 5 training zones using the Karvonen heart rate reserve method

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Quick summary

Your target heart rate is the bpm range during exercise that most effectively achieves your fitness goal. The Karvonen method (heart rate reserve) is more accurate than simple percentage-of-max formulas because it accounts for your individual resting heart rate.

Reviewed by Simple Calculators TeamLast reviewed July 10, 2026

For information only — not medical advice. Results are estimates from published formulas and can't account for your health history. Talk to a doctor or other qualified clinician before making health decisions.

How to use this calculator

Enter the inputs requested by the calculator.
Choose the units or options that match your situation and review the assumptions.
Run or update the calculation to see the result.
Review the result, breakdown, and formulas shown on the page.
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Karvonen Formula & Heart Rate Zones

Karvonen Formula (Heart Rate Reserve)

\text{THR} = (\text{HRmax} - \text{HRrest}) \times \%\text{Intensity} + \text{HRrest}

HRmax: Maximum heart rate: 220 − Age (Fox formula)
HRrest: Resting heart rate (measure on waking before getting up)
%Intensity: Target intensity as decimal (e.g., 0.60 for 60%)

Worked example

30-year-old with 60 bpm RHR, targeting 70% intensity

Given: HRmax = 190 bpm
HRrest = 60 bpm
Intensity = 70%
Calculation: $\text{THR} = (190 - 60) \times 0.70 + 60$
Result: Target = 151 bpm

Frequently asked questions

How do I measure my resting heart rate?

Measure on waking, before getting up, after sleeping at least 5 hours. Count your pulse for 60 seconds (or 30 seconds × 2). Take the average over 3 days for accuracy. A healthy adult resting heart rate is 60–100 bpm; well-trained athletes typically have 40–60 bpm.

How accurate is the 220 − age formula?

The Fox formula (220 − age) is an estimate with a standard deviation of about ±10–12 bpm. More accurate alternatives exist (e.g., Tanaka: 208 − 0.7×age), but 220 − age remains the most widely used clinical standard per AHA and ACSM guidelines.

Which zone is best for fat burning?

Zone 2 (60–70% of max HR) is often called the "fat-burning zone" because fat provides a higher percentage of fuel at lower intensities. However, higher intensity zones burn more total calories in the same time. Zone 2 is also excellent for building aerobic base and is low-impact for recovery.

Should I wear a heart rate monitor while exercising?

Yes, for zone-based training. Heart rate monitors (chest straps or optical wrist sensors) give real-time feedback. Chest straps are more accurate; optical sensors can lag during rapid intensity changes. Rate of Perceived Exertion (RPE) scale can supplement HR monitoring if you don't have a device.

Key terms

Maximum Heart Rate (HRmax): The highest heart rate achievable during maximum exercise intensity. Estimated as 220 − age.
Resting Heart Rate (HRrest): Heart rate at complete rest, typically measured on waking. Lower resting HR generally indicates better cardiovascular fitness.
Heart Rate Reserve (HRR): HRmax − HRrest. Used in the Karvonen formula to calculate target training zones.
Karvonen Formula: A method for calculating target heart rate that accounts for resting heart rate, giving more individualized results than percentage-of-max approaches.

Methodology, sources & limitations

This page shows the formula, assumptions, and limitations used for this estimate. Rates, thresholds, and other time-sensitive inputs can change, so verify them against the relevant official source before relying on a result.

For our review approach and the primary sources we consult, see the methodology and source policy. If you spot an outdated figure or formula, please contact us with a correction.

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