Target Heart Rate Calculator
Find your target training heart rate with the Karvonen method using age, resting heart rate, and intensity.
- Moderate zone (50–70%)
- 128–153 bpm
- Vigorous zone (70–85%)
- 153–171 bpm
Formula: THR = (220 − age − resting) × intensity% + resting (Karvonen)
About Target Heart Rate Calculator
Target Heart Rate Calculator is a free online calculator that gives you an instant, accurate result as you type. Find your target training heart rate with the Karvonen method using age, resting heart rate, and intensity.
The calculation uses the standard formula THR = (220 − age − resting) × intensity% + resting (Karvonen) and updates live with every change to the inputs. Everything runs client-side in your browser — fast, private, and free to use as often as you like.
The Karvonen method uses heart rate reserve (max HR minus resting HR), so it personalizes zones better than simple percentages of max heart rate.
Results are estimates for educational purposes and not medical advice.
Frequently Asked Questions
Is Target Heart Rate Calculator free to use?
Yes. Target Heart Rate Calculator is completely free, with no sign-up, no downloads, and no usage limits. You can use it as many times as you like on any device with a web browser.
How accurate is this calculator?
The calculator applies the standard formula (THR = (220 − age − resting) × intensity% + resting (Karvonen)) with full floating-point precision and rounds only the displayed result. For most practical purposes the results are exact.
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