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Target Heart Rate Calculator

Work out your max heart rate and training zones.

Max heart rate

0 bpm

Heart rate reserve

0 bpm

Resting as % of max

0%

Training zones

Estimated calories per minute

0 kcal/min

The 220 minus age formula is a rough average with a standard deviation of roughly 12 bpm, so treat it as a starting point rather than a truth. The Karvonen method uses your resting rate and so is usually a better guide, but it depends on measuring your resting rate properly: sitting quietly for five minutes, in the morning, before caffeine.

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What Is Target Heart Rate Calculator?

The Target Heart Rate Calculator works out your estimated maximum heart rate and five training zones, using either the heart rate reserve method or a straight percentage of your maximum.

Who Uses the Target Heart Rate Calculator?

Runners and cyclists use the zones to pace sessions, and anyone returning to exercise after time off uses them to avoid going too hard too soon.

How to Use the Target Heart Rate Calculator

  1. Enter your age and resting heart rate.
  2. Choose the Karvonen or percentage method.
  3. Read your max heart rate and each training zone.

Why Choose Our Target Heart Rate Calculator?

  • Two methods so you can compare them
  • Five zones with plain descriptions
  • Explains the limits of the 220 minus age rule

Try the Target Heart Rate Calculator above — it is free, fast, and works on any device. Bookmark this page to return whenever you need it.