Target Heart Rate Calculator
Estimate a target heart rate range for your workout intensity. Informational only.
Informational only (not medical advice). Targets vary by fitness, heat, fatigue, altitude, and medication. Privacy: runs locally in your browser. No inputs are stored or sent to a server.
How it works
This calculator estimates your Max HR from age, then converts an intensity range into bpm. If you provide resting HR, it can use Heart Rate Reserve (HRR) (Karvonen), which often feels more personalized.
- Max HR (Tanaka): 208 − 0.7 × age
- Max HR % method: Target = MaxHR × %
- Karvonen (HRR): Target = RestHR + (MaxHR − RestHR) × %
Examples
- Age 30 → Max HR ≈ 187 bpm (estimate). Moderate 50–70% → target range shown.
- Age 30 + Resting HR 60 → HRR-based moderate range will differ from Max-HR-only.
FAQ
- What is target heart rate?
Target heart rate is a heart-rate range (in bpm) you aim for during exercise to match a desired intensity (for example, moderate cardio).
- How does this calculator estimate target heart rate?
It estimates Max HR from age using the Tanaka formula, then calculates a target range using either percent of Max HR or Heart Rate Reserve (Karvonen) if resting heart rate is provided.
- Which max heart rate formula is used?
Tanaka: Max HR ≈ 208 − 0.7 × age. It is an estimate and can vary by individual.
- Do I need resting heart rate?
No. Resting heart rate is optional. If provided, the Karvonen (HRR) method can produce a more individualized target range.
- Is this medical advice?
No. This is an informational estimate. If you have heart conditions, symptoms, or take medications affecting heart rate, consult a clinician before using heart-rate-based targets.