Target heart rate calculator
Estimate maximum heart rate (MHR) and training zones in beats per minute (bpm). Choose basic (age), Karvonen with age + resting HR, or Karvonen with measured MHR + resting HR. For adults; not a substitute for medical advice.
Method
Target zones (bpm)
| Zone | % intensity | THR (bpm) |
|---|
Basic: MHR = 220 − age; zone bpm = MHR × intensity.
Karvonen: THR = (MHR − RHR) × intensity + RHR (heart rate reserve).
The American Heart Association often cites roughly 50–85% of MHR for exercise intensity; zones above are a common five-step split. Discuss targets with a clinician if you have cardiovascular conditions.