❤️ Target Heart Rate Calculator
Calculate your target heart rate for effective and safe workouts based on age and fitness level
Calculator Inputs
Enter your age (15-100 years)
Optional - for more accurate Karvonen formula
50%
90%
Quick Select:
Your Results
Maximum Heart Rate
190 bpm
Target Heart Rate
133 bpm
Target Range: 95-162 bpm
Heart Rate Zones
Warm-up Zone (50-60%)
95-114 bpm
Fat Burn Zone (60-70%)
114-133 bpm
Aerobic Zone (70-80%)
133-152 bpm
Anaerobic Zone (80-90%)
152-171 bpm
VO2 Max Zone (90-100%)
171-190 bpm
Formula: Basic Formula (220 - Age)
Steps:
Maximum HR = 220 - 30 = 190 bpm
Target HR = 190 × 70% = 133 bpm
Maximum HR = 220 - 30 = 190 bpm
Target HR = 190 × 70% = 133 bpm
Results are estimates and may vary based on individual factors.
How to Monitor Your Heart Rate
Manual Pulse Check
- • Place two fingers on your wrist (thumb side) or neck
- • Count beats for 15 seconds and multiply by 4
- • Or count for 30 seconds and multiply by 2
- • Check periodically during exercise
Exercise Guidelines
- • Start at lower intensity if you're a beginner
- • Gradually build up to higher intensities
- • Stop if you feel dizzy or chest pain
- • Consider using a heart rate monitor
Frequently Asked Questions
Target heart rate is the ideal heart rate range during exercise to maximize benefits while staying safe. It helps ensure you're working out at the right intensity for your fitness goals, whether that's fat burning, improving cardiovascular health, or building endurance.
The basic formula (220 - age) provides a general estimate of maximum heart rate. The Karvonen formula is more accurate as it considers your resting heart rate, providing a personalized calculation based on your heart rate reserve.
Measure your resting heart rate first thing in the morning before getting out of bed. Place two fingers on your wrist or neck pulse point, count beats for 15 seconds, and multiply by 4. A normal resting heart rate is 60-100 bpm for adults.
Beginners: 50-60% of max heart rate (warm-up/recovery zone). Fat burning: 60-70% of max heart rate. Aerobic fitness: 70-80% of max heart rate. High-intensity training: 80-90% of max heart rate.
Occasionally exceeding your target heart rate isn't dangerous for healthy individuals, but consistently training above 85% of max heart rate should be done under professional guidance. If you feel dizzy, chest pain, or excessive fatigue, stop exercising immediately.
Heart rate formulas provide good estimates, but individual variations exist. Factors like genetics, fitness level, medications, and health conditions can affect your actual maximum heart rate. Consider these calculations as starting points and adjust based on how you feel.
Yes, certain medications like beta-blockers can lower your heart rate. If you take heart medications, consult your doctor about appropriate exercise intensity rather than relying solely on heart rate calculations.
Check your heart rate periodically during exercise, especially when starting a new routine. As you become more experienced, you'll learn to gauge intensity by how you feel. Wearable fitness trackers make continuous monitoring easier.
Medical Disclaimer
This calculator provides estimates for educational purposes only and should not replace professional medical advice. Consult with a healthcare provider before starting any exercise program, especially if you have heart conditions, take medications that affect heart rate, or have other health concerns. Stop exercising immediately if you experience chest pain, dizziness, or unusual shortness of breath.