Target Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise training. Use maximum heart rate estimation or test results to determine your training zones.
Entering resting heart rate enables Karvonen method calculation
What is Heart Rate?
Heart rate is a measure of the number of contractions the heart makes per minute. It is measured in beats per minute (bpm). To effectively use this target heart rate calculator, it is important to understand the concepts of resting heart rate, maximum heart rate, and heart rate reserve.
Maximum Heart Rate
Maximum heart rate is a measure of the highest number of beats per minute the heart reaches during intense exercise. It is most accurately measured through a cardiac stress test, which typically involves exercising on a treadmill while being monitored by an electrocardiogram (ECG).
More commonly, maximum heart rate is estimated using various formulas. It is worth noting that maximum heart rate formulas have been criticized as inaccurate as they output generalized population averages and estimates can vary significantly from an individual's maximum heart rate. Maximum heart rate is largely correlated with age, and most formulas are primarily based on this.
Haskell & Fox Formula (1971)
Tanaka, Monahan, & Seals Formula (2001)
Nes, Janszky, Wisloff, Stoylen, Karlsen Formula (2013)
Resting Heart Rate
Resting heart rate is a measure of a person's heart rate at rest, where rest is defined as when a person is awake in a neutral environment that is neither too hot nor cold, and the person is not subject to stress or surprise. A typical resting heart rate (RHR) for an adult ranges between 50-90 bpm. Some sources state this range as 60-100 bpm, but this range is slightly dated. A resting heart rate above the upper range is referred to as tachycardia while one below the lower range is referred to as bradycardia.
Heart Rate Reserve
A person's heart rate reserve (HRreserve) is the difference between their maximum heart rate (MHR) and their resting heart rate (RHR):
For example, given a person has a maximum heart rate of 180 bpm and a resting heart rate of 68, their heart rate reserve is: HRreserve = 180 - 68 = 112 bpm
Target Heart Rate Zones
There are various methods used to measure intensity of exercise in relation to heart rate. Generally, the more intense the exercise, the higher the heart rate. Maintaining a heart rate within a certain range, referred to as the target heart rate (or training heart rate range), has been found to be beneficial for exercise.
A person's target heart rate zone is typically broken up into five zones which impart different benefits:
Methods for Measuring Intensity
Haskell & Fox Exercise Zone
This method for calculating target heart rate zones is one of the most straightforward and widely used methods and is based only on maximum heart rate computed using age. This is the method used when only an age and no resting heart rate is entered. Although it is one of the most popular methods due to its simplicity, it is also often inaccurate.
The target heart rate zone is found by multiplying MHR by the desired percentages. For example, for a 36-year-old with MHR of 184, the 70-80% zone would be: 184 × 0.70 = 129 bpm and 184 × 0.80 = 147 bpm, giving a target heart rate zone of 129-147 bpm.
Karvonen Method
The Karvonen method calculates target heart rate zone using heart rate reserve (HRreserve), which factors in resting heart rate (RHR) on top of maximum heart rate (MHR) rather than just MHR. This is the default method used when a resting heart rate and age are provided.
Once HRreserve is calculated, we multiply the selected percentage range by HRreserve rather than MHR, then add RHR to each end of the range. For example, for a 36-year-old with MHR of 184 and RHR of 70:
HR70% = 0.70 × 114 + 70 = 150 bpm
HR80% = 0.80 × 114 + 70 = 161 bpm
Thus, their 70-80% target heart rate zone is 150-161 bpm.
Rating of Perceived Exertion
Rating of perceived exertion (RPE) is an indicator of exercise intensity that allows a person to subjectively rate their level of exertion while exercising. This is beneficial because it doesn't require measurement of physiological parameters such as heart rate, lactate levels, etc.
Borg Scale
The Borg scale is the original RPE scale and is a scale ranging from 6-20, where 6 indicates no exertion and 20 indicates maximum exertion. The scale is designed such that it corresponds closely to heart rate. Each value in the scale, multiplied by 10, approximates heart rate at that given exertion level.
Borg CR10 Scale
The Borg CR10 scale is the modified version of the Borg scale on a scale of 0-10. 0 represents no exertion at all while 10 represents the strongest exertion an individual has experienced.