Target Heart Rate Calculator
Find your target heart rate range for any training intensity using the Karvonen formula based on heart rate reserve.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Target Heart Rate Calculator
The target heart rate calculator finds your training range between two intensities you choose, using the Karvonen formula: target HR = resting HR + intensity % × (max HR − resting HR). The default 60–80% range covers most aerobic training.
How to use it
- 1Enter your age and resting heart rate.
- 2Enter the lower and upper intensity percentages.
- 3Press Calculate.
Worked example
a 40-year-old with a resting heart rate of 65 training at 60–80% has a target range of 134–157 bpm.
How it works
Formula
Target HR = Resting HR + Intensity% × (Max HR − Resting HR).
Common use cases
- Cardio workouts
- Rehabilitation programmes
- Setting watch alerts
Frequently asked questions
A:General fitness sits around 60–80% of heart rate reserve; recovery days 50–60%; intervals 90%+.
A:It includes resting heart rate, so the range reflects your personal working reserve.
A:Yes — start near 50–65% and build volume before adding intensity.
A:Beta blockers and some other drugs lower heart rate; use perceived effort and consult your doctor.
A:A chest-strap monitor with audible alerts is the most reliable way to hold a target range.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources