Target Heart Rate Calculator
Enter a valid age and resting heart rate (resting rate should be below estimated max).
| Zone | Karvonen (reserve-based) |
|---|
The Karvonen method factors in your resting heart rate (heart rate reserve), which is more personalized than a straight percentage of max heart rate — two people with the same max HR but very different fitness levels get different target zones.
Free target heart rate calculator using the Karvonen method (heart rate reserve), with a choice between the traditional 220-minus-age formula and the more accurate Tanaka formula for max heart rate.
How it works
- Enter your age and resting heart rate
- Choose a max heart rate formula (Tanaka is more accurate)
- See your target heart rate zones for light through maximum intensity
Frequently asked questions
Why offer two max heart rate formulas?
220-minus-age is the traditional, widely-known formula, but research suggests the Tanaka formula (208 − 0.7×age) is more accurate across a broader age range. Both are estimates — actual max heart rate varies by individual and can only be precisely measured with a supervised maximal exercise test.
What's the difference between Karvonen and a simple percentage of max?
Karvonen factors in your resting heart rate (heart rate reserve), which better reflects fitness level — two people with the same max heart rate but very different fitness can have meaningfully different target zones under Karvonen, while a simple percentage of max would treat them identically.
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Update history
- 2026-09-03 Bounded numeric fields are now sliders instead of number inputs.
- 2026-09-01 Added: a cover image — used as the card thumbnail, social share image, and blog title image.
- 2026-09-01 Launched: target heart rate calculator using the Karvonen method, with a choice of traditional or Tanaka max-HR formula. Entirely client-side.