Target Heart Rate Calculator

Your target heart rate (THR) is the ideal range of heartbeats per minute you should aim for during exercise to get the most benefit from your workout. Staying within this range ensures you're working hard enough to improve cardiovascular fitness without overexerting yourself. It varies based on your age, fitness level, and exercise goals.

Your resting heart rate (RHR) is the number of times your heart beats per minute when you're at complete rest. The best time to measure it is in the morning, before getting out of bed. For most adults, a normal resting heart rate is between 60 and 100 bpm, though well-trained athletes may have a resting heart rate as low as 40 bpm.

Resting heart rate does tend to decrease slightly with age in physically active individuals, but it varies considerably from person to person. Fitness level, medications, stress, and overall health all affect resting HR. It's more meaningful to track changes in your own resting heart rate over time than to compare it to an age-based average.

You can measure your heart rate by placing two fingers (index and middle) on your wrist just below the thumb, or on the side of your neck. Count the beats for 60 seconds, or count for 30 seconds and multiply by two. Many smartwatches and fitness trackers also measure heart rate continuously and accurately during exercise.

The Karvonen formula calculates your target heart rate using your Heart Rate Reserve (HRR), which is the difference between your maximum heart rate and resting heart rate. The formula is: THR = (HRR × desired intensity%) + Resting HR. This method accounts for individual fitness levels, making it more personalized than using HRmax alone.

Start with a warm-up and gradually increase your exercise intensity — such as by walking faster, cycling harder, or increasing treadmill incline — until your heart rate reaches the lower bound of your target zone. Use a heart rate monitor or check your pulse periodically to stay within the range throughout your workout.

If your heart rate is too high, slow down, reduce resistance, or take a short rest until it drops back into your target zone. If it's too low, increase your pace or intensity. Consistently exceeding your maximum heart rate can be dangerous, especially for beginners or those with heart conditions — consult a doctor if you're unsure.

The Haskell & Fox formula (220 − age) is the most widely used and simplest way to estimate maximum heart rate. The Gellish formula (206.9 − 0.67 × age) is considered more accurate, particularly for older adults, as it was derived from a larger and more diverse study population. Both are estimates — a measured HRmax from a cardiac stress test is always most precise.