Target Heart Rate Calculator

Your target heart rate (THR) zone is the range of beats per minute you should aim for during exercise to achieve a specific training goal. Different intensity zones — from very light to very hard — deliver different cardiovascular and fitness benefits. Staying within your zone ensures you're working hard enough to benefit without overexerting yourself.

The Karvonen formula calculates target heart rate using your Heart Rate Reserve (HRR), which is your maximum heart rate minus your resting heart rate. The formula is: THR = (HRR × % Intensity) + Resting HR. This is considered more accurate than the basic method (THR = MHR × % Intensity) because it accounts for your individual fitness level as reflected by your resting heart rate.

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest. The best time to measure it is in the morning after a full night's sleep, before you get out of bed. A normal resting heart rate for adults ranges from 60 to 100 bpm, though trained athletes may have rates as low as 40 bpm.

While the normal range of 60–100 bpm applies across most adults, resting heart rate can vary with age and fitness level. Children tend to have higher resting heart rates, while older adults may see slight increases. More importantly, regular aerobic exercise lowers resting heart rate over time, making it a good indicator of cardiovascular fitness regardless of age.

You can measure your pulse at your wrist (radial artery) or neck (carotid artery). Place two fingers gently on the spot, count the number of beats for 30 seconds, and multiply by 2 to get your beats per minute. Many fitness trackers and smartwatches can also measure your heart rate continuously and more conveniently.

Start by warming up gradually, then increase your intensity until your heart rate reaches the desired zone. If your heart rate is too low, pick up the pace, increase resistance, or add more vigorous movement. If it's too high, slow down and allow your heart rate to recover. Checking your pulse mid-workout or using a heart rate monitor makes it easier to stay in zone.

If your heart rate is consistently above your target zone, reduce your exercise intensity to avoid undue strain on your heart. If it's consistently below your zone, you may need to work harder to get cardiovascular benefit. Anyone who experiences chest pain, dizziness, or irregular heartbeat during exercise should stop immediately and consult a healthcare professional.

Maximum heart rate (MHR) is the highest number of beats per minute your heart can safely reach during maximum exertion. The most common estimate is 220 minus your age, though a more accurate formula is 206.9 − (0.67 × age). Your actual MHR can also be determined through a medically supervised maximal exercise test, which you can enter directly into this calculator.