Target heart rate calculator
Pick a low and high intensity, such as 50% to 70% for moderate exercise, to see the pulse range to hold while you train.
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How to use it
- Enter age, resting heart rate, low intensity, high intensity and method.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Max HR = 220 − age. Karvonen: HR = (max HR − resting HR) × intensity + resting HR. Percent method: HR = max HR × intensity.
Example
Inputs: Age = 35 years, Resting heart rate = 62 bpm, Low intensity = 60 %, High intensity = 75 %, Method = Karvonen (heart rate reserve). Result: Target heart rate: 136-154 bpm; Lower limit: 136 bpm; Upper limit: 154 bpm.
Limits and caveats
- It relies on the 220 − age estimate of max heart rate, which may differ from yours.
- If you take medicine that affects heart rate, ask your doctor for a suitable range.
Questions about this tool
What is the target heart rate for moderate exercise?
The American Heart Association suggests about 50% to 70% of max heart rate for moderate exercise and 70% to 85% for vigorous exercise.
Which method should I use?
Karvonen accounts for resting heart rate and suits people who know their fitness. The percent method is simpler and needs no resting rate.
How do I check my pulse while exercising?
Use a watch or chest strap, or count your wrist pulse for 15 seconds and multiply by 4.