Health & Fitness
Target Heart Rate Calculator
Target Heart Rate: it computes target training heart rate with the Karvonen method, using your resting and maximum heart rate. Worked through below with real figures, and the calculator repeats the working on your own inputs — free, on-device, instant.
Use Target Heart Rate Calculator to find your heart-rate training zones: give it your athlete age and resting heartbeat (bpm) — optional, press Calculate, and read off your target zones in beats per minute — all worked out on your device.
About this calculator
It computes target training heart rate with the Karvonen method, using your resting and maximum heart rate. It matters when you want a quick screening number before deciding whether a habit, plan or measurement deserves a closer look. Worked below as For a 30-year-old (max ≈ 190 bpm), a 60–80% zone is about 114–152 bpm . — and the calculator on this page repeats exactly that working for your inputs, instantly, and offline after load.
How to use
- Enter your age in years for target ranges.
- Optionally add resting heart rate for Karvonen targets.
- Press Calculate to see moderate and vigorous ranges.
- Pick the band that matches your workout intensity.
Why use Target Heart Rate Calculator
Fast
Calculations run in your browser. No round trip to a server.
Private
Your inputs never leave your device. Nothing is uploaded.
Free
No signup, no paywall, no ads-in-results, no watermarks.
Educational
Uses common estimation formulas for educational purposes. Results are not medical advice and should not replace professional guidance.
Mobile-ready
Optimised for phones, tablets, and desktops alike.
Transparent
Clear about formulas used and their limits, with disclaimers where they matter.
Common uses
Use it for warm-up and recovery targets
Use it for quick heart-rate reference
Use it when learning your max and zones
Target Heart Rate in cardio and HIIT sessions
Use it for finding your training zones
Use it when planning interval workouts
Technical notes
Target Heart Rate Calculator computes target training heart rate with the Karvonen method, using your resting and maximum heart rate.
A training estimate from the figures you enter; real results vary with fitness, terrain and conditions, so use it as a guide.
Because it runs locally, results appear instantly with no server round-trip.
FAQ
What is a target heart-rate zone?
It is the heart-rate band that keeps exercise effective and sustainable — commonly about 50–70% of capacity for moderate effort and 70–85% for vigorous effort.
How does Karvonen improve the target range?
By using heart-rate reserve (max minus resting), Karvonen tailors the range to your fitness instead of applying a flat percentage of maximum heart rate.
Should beginners train at the top of the range?
Usually no — beginners often benefit from the moderate band, building an aerobic base before adding vigorous sessions.
Does the Target Heart Rate Calculator send my data to a server?
No. The Target Heart Rate Calculator runs entirely in your browser — your inputs never leave your device, and nothing is uploaded or stored.
Worked example
For a 30-year-old (max ≈ 190 bpm), a 60–80% zone is about 114–152 bpm.