Target Heart Rate Calculator
Find your target heart rate training zones — the BPM ranges that correspond to different intensities of cardiovascular training.
How to use the Target Heart Rate Calculator
- Enter your inputs into the Target Heart Rate Calculator above.
- Results update instantly as you type — no submit button needed.
- Adjust any value to see how the result changes in real time.
The target heart rate formulas
Max HR ≈ 220 − age · · · Zone HR = Max HR × zone percentage · · · Or Karvonen: Target = (Max HR − Rest HR) × intensity + Rest HR
The 220-minus-age estimate is convenient but imprecise. The Karvonen method (heart rate reserve) adjusts for resting heart rate and is more accurate for individual zones.
Worked example
A 40-year-old with resting HR 60. Max HR ≈ 180. Zone 2 (60–70%): 108–126 BPM by simple percentage; 132–144 BPM by Karvonen (HR reserve 120). Karvonen produces a higher and more accurate zone for most exercisers.
Frequently asked questions
How accurate is the 220-age formula?
On average within ±10–15 BPM, but individual variance is large. A field test (e.g., 5K race) gives a more accurate max HR than any formula.
What is zone 2?
Roughly 60–70% of max HR — conversational pace. Trains aerobic base and fat oxidation. See our blog post on heart rate zones for details.
Should I train by heart rate or pace?
For most endurance training, heart rate is more reliable. Pace varies with terrain, weather and fatigue; heart rate measures actual physiological effort.