Target Heart Rate Calculator
Your target heart rate is the beats-per-minute range to aim for during exercise to train at a chosen intensity. This calculator uses the Karvonen (heart-rate-reserve) method, which accounts for your resting heart rate and so is more personalised than a simple percentage of max HR. Enter your maximum and resting heart rates and an intensity, and it returns the target. It also shows two ways to estimate max HR from age — the familiar 220 − age and the more accurate Tanaka formula (208 − 0.7 × age) — because the popular 220 − age rule can be off by 10–12 bpm. Use the zone as a guide, and stop if you feel unwell.
Calculate
Default result: 151
Target Heart Rate Calculator · Result
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Target heart rate (Karvonen)
190 × 60 × 0.7 × 30
- Max HR — 220 − age (Fox)
- 190
- Max HR — Tanaka (more accurate)
- 187
This calculator provides general estimates for educational purposes only and is not medical advice. Results are based on population formulas and may not reflect your individual circumstances. Consult a qualified healthcare professional before making changes to your diet, exercise, or health routine.
Reviewed by the calculators.dev team · Last updated 2026-06-23
Formula reviewed against Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn 1957 (Karvonen / HR-reserve)
How to calculate
Enter your maximum heart rate, your resting heart rate, and the intensity as a decimal (0.7 for 70%). The Karvonen method computes (maxHR − restingHR) × intensity + restingHR. For 190, 60, and 0.7 that is 151 bpm. If you do not know your max HR, the age-based estimates shown can stand in — Tanaka (208 − 0.7 × age) is usually closer than 220 − age. Measure resting HR on waking for the best result, and treat the zone as a target band rather than an exact figure.
Karvonen: target = (maxHR − restingHR) × intensity + restingHR, where (maxHR − restingHR) is the heart-rate reserve. Max-HR estimates: Fox 1971 = 220 − age; Tanaka 2001 = 208 − 0.7 × age (more accurate across ages). Variables: maxHR and restingHR are in bpm, intensity is a fraction from 0 to 1, and age is in years. The Karvonen method is more individual than a flat percentage of max HR because it factors in resting HR.
Example calculation
With a max HR of 190, a resting HR of 60, and a 70% intensity, the Karvonen target is (190 − 60) × 0.70 + 60 = 130 × 0.70 + 60 = 151 bpm. For a 30-year-old, the two max-HR estimates are 220 − 30 = 190 bpm (the common rule) and 208 − 0.7 × 30 = 187 bpm (Tanaka, generally more accurate).
- karvonen
- 151 bpm
- maxHrFox
- 190 bpm
- maxHrTanaka
- 187 bpm
Assumptions
- The Karvonen method needs a reasonable max-HR figure; an age-based estimate (especially Tanaka) can stand in but adds uncertainty.
- Maximum heart rate estimates from age are population averages — 220 − age can be off by 10–12 bpm, and Tanaka is generally closer but still approximate.
- Heart-rate response varies with medication, caffeine, heat, and fitness, so the target zone is a guide, not a strict limit.
Common mistakes
- Entering intensity as a whole number (70) instead of a decimal (0.7), which produces a nonsensical target.
- Relying on 220 − age for max HR. It is convenient but can be off by 10–12 bpm; Tanaka's 208 − 0.7 × age is usually more accurate.
- Ignoring resting heart rate. The Karvonen method's accuracy comes from it — guessing rather than measuring it skews the zone.
Frequently asked questions
What is the Karvonen formula?
It calculates a target heart rate as (max HR − resting HR) × intensity + resting HR. By including your resting heart rate it gives a more personalised training zone than a flat percentage of max HR.
How do I find my maximum heart rate?
A lab or field max test is most accurate. For an estimate, Tanaka's 208 − 0.7 × age is generally closer than the older 220 − age rule, which can be off by 10–12 bpm. Both age-based figures are shown here.
What intensity should I train at?
It depends on your goal. Easy aerobic work is often around 0.5–0.6 of heart-rate reserve, moderate around 0.6–0.7, and harder efforts above that. Build a base before spending much time in the higher zones.
Is 220 minus age accurate?
It is a rough guide and can be off by 10–12 bpm in either direction. The Tanaka formula (208 − 0.7 × age) is usually more accurate, which is why both estimates are shown.