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Target Heart Rate Calculator
If this tool helped you, you can buy us a coffee ☕
Calculate your personalized target heart rate zone based on age, resting heart rate, and fitness level to scientifically guide your workout intensity.
Heart rate measured when waking up in the morning (optional, standard formula will be used if not filled)
Enter data to view your personalized heart rate zones.
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Not sure what heart rate to maintain for the most effective workout? Target Heart Rate (THR) is the specific heart rate zone you should maintain during exercise to achieve fitness goals like fat loss or improved cardiovascular endurance. Based on the Karvonen formula, this tool takes your age, resting heart rate, and fitness level to output a personalized target heart rate zone (e.g., 146-157 bpm), ensuring your workout intensity is scientifically sound.
How do I accurately measure my resting heart rate?
It is most accurate to measure it right after waking up in the morning. You can count your wrist pulse or use a heart rate monitor.
Is the calculated target heart rate suitable for patients with cardiovascular disease?
The results are for general reference only and do not replace medical advice. Individuals with health conditions should consult a doctor to adjust their exercise plans.
Age and resting heart rate must be positive integers. The results are for fitness reference only and cannot replace professional medical diagnosis. Stop exercising immediately if you experience any discomfort. Regularly reassess your fitness level to update your data.
Target heart rate calculations are based on heart rate reserve (maximum heart rate minus resting heart rate) multiplied by an intensity percentage. Example: For a 30-year-old with a resting heart rate of 80 bpm and an intermediate fitness level, the THR zone is approximately 146-157 bpm. We recommend recording your heart rate before and after workouts and fine-tuning the intensity based on how your body feels.
