Target Heart Rate Calculator
Compute training zones by age using Fox/Tanaka/Gulati. Enter a resting heart rate to use the Karvonen method.
| Zone | % Intensity | THR (bpm) |
|---|---|---|
| Very Light • Warm-Up | 50% – 60% | 95 – 114 |
| Light • Fat Burn | 60% – 70% | 114 – 133 |
| Moderate • Aerobic | 70% – 80% | 133 – 152 |
| Hard • Anaerobic | 80% – 90% | 152 – 171 |
| Maximum • VO₂ Max | 90% – 100% | 171 – 190 |
How the Target Heart Rate Calculator Works
The Target Heart Rate Calculator estimates your maximum heart rate and training zones so you can match workout intensity to your goals. It supports multiple research-based formulas for max heart rate (MHR), an optional Karvonen method using your resting heart rate (RHR), and outputs a full table of heart rate zones plus a single precise target bpm based on your selected intensity.
Step 1: Estimating Maximum Heart Rate (MHR)
You can choose between several formulas that estimate MHR from age:
- Fox: 220 − age
- Tanaka: 208 − 0.7 × age
- Gulati: 206 − 0.88 × age (originally developed for women)
The calculator validates your age and clamps the resulting MHR to a realistic range before using it to generate any zones. These formulas are population averages; real individual MHR can differ significantly.
Step 2: Karvonen vs. Simple Percentage Method
The tool supports two ways to calculate target heart rate:
- Simple % of MHR:
THR = MHR × intensity(used when RHR is not provided). - Karvonen method (Heart Rate Reserve):
THR = RHR + (MHR − RHR) × intensity(used when RHR is provided).
The Karvonen method individualizes zones based on your resting heart rate and can better reflect fitness level. If you leave RHR blank, the calculator falls back to the simpler, widely used %MHR approach.
Step 3: Training Zones & Single Target BPM
Using your chosen method, the calculator builds a structured zone table, typically including:
- Very Light / Warm-Up: 50–60%
- Light / Fat Burn: 60–70%
- Moderate / Aerobic: 70–80%
- Hard / Anaerobic: 80–90%
- Maximum / VO₂ Max: 90–100%
For each zone, it shows the percentage range and exact bpm range using either %MHR or Karvonen. A goal selector and intensity slider let you:
- Choose a preset goal (e.g. Fat Burn, Aerobic, HIIT) to auto-jump to that zone.
- Drag a slider (50–100%) to compute one clear target bpm for your next workout.
Practical Use Cases
This Target Heart Rate Calculator is helpful when you want to:
- Set safe, effective heart rate targets for walking, running, cycling, rowing, or other cardio.
- Align training intensity with goals like fat loss, endurance, or performance.
- Understand how your resting heart rate influences personalized training zones.
- Teach clients or students how MHR formulas and training zones work in practice.
Scope, Assumptions & Limitations
To keep results responsible and easy to interpret, this tool:
- Uses estimated MHR formulas, not lab-tested values.
- Assumes you are a generally healthy individual without heart disease or medications that blunt heart rate response.
- Does not diagnose conditions, evaluate symptoms, or override medical or coach-prescribed zones.
- Encourages using heart rate together with perceived exertion and medical guidance, not as a sole decision-maker.
Educational Insight
Heart rate training becomes much clearer when you see the math behind it. By exposing the formulas, offering both simple %MHR and Karvonen methods, and organizing outputs into intuitive zones and a single target bpm, this Target Heart Rate Calculator turns generic charts into a personalized, easy-to-use guide for smarter, safer cardio workouts.