Target Heart Rate Calculator
Find your heart-rate training zones using the Karvonen method with your age and resting heart rate.
About this calculator
The Karvonen method scales zones to your heart rate reserve (max minus resting), which personalizes training intensity better than percentages of max alone. The CDC recommends moderate exercise at 50–70% intensity and vigorous at 70–85%.
Formula
Max HR = 220 − age Target = (Max HR − Resting HR) × intensity% + Resting HR
Results are estimates for information only — not medical advice. Sources: WHO, CDC, and peer-reviewed research.
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