Target Heart Rate Calculator
Moderate and vigorous heart rate training zones from age and resting heart rate.
Your result appears here
Fill in the fields on the left and press Calculate. The answer, the breakdown and a copy button all land in this card.
How it is calculated
Max HR = 220 − age; Target = resting HR + (max HR − resting HR) × intensity%
The Karvonen formula factors in resting heart rate, which makes it more personal than a simple percentage of max heart rate alone.
Worked example
At age 30 with a resting heart rate of 70 bpm, moderate training (50–70%) is about 130–154 bpm and vigorous (70–85%) is about 154–172 bpm.
Questions people ask
Check your pulse for a full minute right after waking, before getting out of bed, on a normal (not sick or hungover) day.
It is a population average with a fairly wide individual spread. A lab or field fitness test gives a more accurate max heart rate if you train seriously by zones.