Target Heart Rate Calculator

This calculator relies on the Karvonen method, which accounts for your resting heart rate (HRrest) alongside your maximum heart rate (HRmax) to yield a highly personalized training zone. First, your maximum heart rate is estimated using the classic formula: HRmax = 220 - age. Next, your heart rate reserve (HRR) is found by subtracting your resting heart rate from your maximum heart rate. Finally, your target heart rate (HR) for a specific workout intensity percentage is determined using the equation: HR = HRrest + (Intensity / 100) * (HRmax - HRrest).

Imagine a 30-year-old athlete with a resting heart rate of 60 beats per minute (bpm) who wants to train at an intensity of 70 percent. First, we calculate their estimated maximum heart rate: 220 - 30 = 190 bpm. Next, we determine their heart rate reserve by subtracting the resting rate: 190 - 60 = 130 bpm. Then, we multiply this reserve by the 70 percent intensity factor: 0.70 * 130 = 91 bpm. Finally, we add back the resting heart rate to find the target: 60 + 91 = 151 bpm. Therefore, their target heart rate during the workout should be 151 beats per minute.

To get the most accurate results, always measure your resting heart rate first thing in the morning before getting out of bed. Remember that external factors like caffeine, stress, and dehydration can temporarily elevate your heart rate, so try to record measurements under consistent conditions. Finally, listen to your body and adjust your zones if you experience unusual fatigue or dizziness during exercise.