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Target heart rate calculator

Find your target training heart rate with the Karvonen formula.

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The Target heart rate calculator turns Age, Resting heart rate (bpm), Intensity (%) into Target heart rate (bpm), Max heart rate (bpm), instantly and for free. For instance, with Age = 30, Resting heart rate (bpm) = 60 and Intensity (%) = 70 it returns Target heart rate (bpm) = 151 and Max heart rate (bpm) = 190.

How to use it

  1. Enter your values: Age, Resting heart rate (bpm), Intensity (%).
  2. Read the result instantly: Target heart rate (bpm), Max heart rate (bpm).

Frequently asked questions

How does the Target heart rate calculator work?

It takes Age, Resting heart rate (bpm) and Intensity (%) and derives Target heart rate (bpm) and Max heart rate (bpm) from them. The calculation is live as you type, so the result updates on every change.

Which values does the calculator ask for?

3 values: Age, Resting heart rate (bpm) and Intensity (%). Nothing else is required — no account, no file upload.

What does a typical calculation look like?

With Age = 30, Resting heart rate (bpm) = 60 and Intensity (%) = 70, the calculator returns Target heart rate (bpm) = 151 and Max heart rate (bpm) = 190. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

How much does the result change with different inputs?

It moves a lot. Using Age = 60, Resting heart rate (bpm) = 66 and Intensity (%) = 140 instead, Target heart rate (bpm) goes from 151 to 198 — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Age = 15, Resting heart rate (bpm) = 54 and Intensity (%) = 35, Target heart rate (bpm) comes out at 107. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.

What is the most common mistake?

Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.

How accurate is it, and what are the limits?

For general guidance only — not medical advice.

What is the difference between the Target heart rate calculator and the Heart rate zones calculator?

This one returns Target heart rate (bpm); the Heart rate zones calculator returns Zone 2 — fat burn (bpm) and Zone 3 — aerobic (bpm). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Target race pace calculator is the closest one after this: Work out the pace and speed needed to finish a race in a target time.

Further reading

All guides →
ExplainerTarget Heart Rate for Training: Zones ExplainedLearn how to estimate your maximum heart rate, use the Karvonen formula and train in the right zones so every session hits its intended intensity.ExplainerHeart Rate Zones Explained (and How to Find Yours)Heart rate zones split your effort into five bands, from easy to all-out. Here's what each does, how to estimate your zones, and how to train with them.How-toHow to Train With Percentages of Your 1RMPercentage-based training scales every lift to your one-rep max. Learn the strength and hypertrophy zones and how to set your working weights.How-toHow to Predict a Half Marathon Time from a 5K or 10KUse the Riegel formula to predict your half marathon time from a recent 5K or 10K, then turn that estimate into a realistic race-day pace with a smart pacing plan.ExplainerThe 10% Rule for Runners: Build Mileage Without InjuryThe 10% rule says to raise your weekly running mileage by no more than 10% at a time. Learn why it works, when to break it, and how to plan safe progression.ExplainerVO2 Max Norms by Age: What Your Number MeansWhat VO2max measures, how it ranges by age and sex in ml/kg/min, and the training that raises it.