Target Heart Rate Calculator
Calculate your optimal training heart rate zones using proven formulas. Perfect for cardio training, fitness planning, and heart rate monitoring.
Heart Rate Calculation
Enter your details and select your preferred method to calculate target heart rate zones
bpm
Leave blank to calculate using formula
MHR = 220 - age
Most commonly used formula
MHR = 208 - (0.7 × age)
More accurate for older adults
MHR = 211 - (0.64 × age)
Based on large population study
THR = MHR × %Intensity
Simple and widely used method
THR = (HRR × %Intensity) + RHR
More personalized, requires resting HR
Target HR Zone
Enter your age and preferences to calculate your target heart rate zone.
About Target Heart Rate Training
Training Zones Explained
- Light (50-60%): Fat burning, recovery workouts
- Moderate (60-70%): Aerobic base building, endurance
- Vigorous (70-85%): Performance training, lactate threshold
- Maximum (85-95%): Anaerobic power, short intervals
Formula Accuracy
- Haskell & Fox: ±10-12 bpm standard deviation
- Tanaka: More accurate for older adults (40+)
- Nes: Based on 3,320 healthy individuals
- Individual variation: Can be ±20 bpm from formula
Method Comparison
| Method | Accuracy | Requirements |
|---|---|---|
| % of Max HR | Good | Age only |
| Karvonen | Better | Age + Resting HR |
Best Practices
- Measure resting HR first thing in the morning
- Use heart rate monitor for accurate readings
- Allow 5-10 minute warm-up before target zone
- Stay hydrated and monitor how you feel