Target Heart Rate for Exercise
Calculate target heart rate for different exercise intensities.
About Target Heart Rate for Exercise
Karvonen formula uses heart rate reserve for more accurate targets. 60-70% = fat burning, 70-85% = cardio, 85-95% = peak.
$$THR = HR_{rest} + (HR_{max} - HR_{rest}) \times intensity$$
How to use this calculator
- Enter your resting heart rate.
- Enter your age or maximum heart rate, depending on what the calculator asks for.
- Choose the exercise intensity you want to use.
- View the calculated target heart rate for that intensity.
The formula explained
$$ \text{Target Heart Rate} = \text{Resting Heart Rate} + \text{Intensity} \times (\text{Maximum Heart Rate} - \text{Resting Heart Rate}) $$
- \(\text{Target Heart Rate}\) = the heart rate range you aim for during exercise
- \(\text{Resting Heart Rate}\) = your heart rate at rest, usually measured in beats per minute
- \(\text{Maximum Heart Rate}\) = an estimated upper limit for heart rate, usually based on age
- \(\text{Intensity}\) = the workout effort level written as a decimal, such as 0.50 for 50 percent
Step by step method
- Start with your resting heart rate, which is your baseline heart rate before exercise.
- Find your maximum heart rate or let the calculator estimate it from your age.
- Select an intensity level such as light, moderate, or vigorous, usually shown as a percentage.
- The tool combines those values to calculate your target heart rate for the chosen workout effort.
Worked example
A 40-year-old person wants to find a target heart rate for a moderate workout using a resting heart rate of 60 beats per minute.
- Estimate maximum heart rate as \(220 - 40 = 180\) beats per minute.
- Find the heart rate reserve as \(180 - 60 = 120\) beats per minute.
- Use 50 percent intensity for a moderate workout: \(60 + 0.50 \times 120 = 60 + 60 = 120\) beats per minute.
Answer. Target heart rate: 120 beats per minute
Tips and common mistakes
- Use the correct units. Heart rate is usually measured in beats per minute.
- Make sure intensity is entered as the format the tool expects, often a percentage or decimal.
- Resting heart rate is best measured when you are calm and fully at rest.
- If the calculator estimates maximum heart rate from age, remember it is an estimate, not a medical measurement.
Frequently asked questions
What is target heart rate?+
Target heart rate is the heart rate you aim for during exercise to match a chosen workout intensity. It helps you gauge whether you are working too lightly or too hard. Many people use it to guide steady cardio workouts.
Why does the calculator use resting heart rate?+
Resting heart rate helps personalize the result, because people start from different baselines. Using it can make the target range more tailored than age alone. It is one reason the calculator gives more useful workout guidance.
Can I use this tool if I only know my age?+
Yes, many target heart rate calculators can estimate maximum heart rate from age. That lets you get a result even if you do not know your measured maximum heart rate. If you do know your resting heart rate, the result can be more individualized.
Is the result a medical diagnosis?+
No, it is a fitness calculation, not a diagnosis. It is meant to help guide exercise intensity. If you have heart conditions or symptoms during exercise, ask a clinician for advice.
More Sports & Fitness Tools
Explore related calculators in this category
Calories Burned Calculator
Estimate calories burned during exercise.
Batting Average Calculator
Calculate batting average in baseball/cricket. Free calculator with instant calculations, the underlying formula, and an easy-to-follow example.
Bike Gear Ratio Calculator
Calculate bicycle gear ratios and gear inches.
Bowling Average Calculator
Calculate bowling average and strike rate in cricket.
You Might Also Like
Popular tools from other categories
BMI & BMR Calculator
Calculate both BMI and Basal Metabolic Rate.
BMI Calculator: Check Your Healthy Weight
Check your Body Mass Index (BMI) instantly. Find your healthy weight range based on height, age, and gender.
BMR Calculator
Calculate Basal Metabolic Rate.
Body Fat Percentage Calculator
Estimate body fat percentage using the U.S. Navy method.
Can't Find the Right Calculator?
Try our AI Math Solver, type any problem in plain English and get instant step-by-step solutions.