Target Heart Rate Calculator Guide: Formula & Worked Example
Short answer
Max heart rate and training zones (Karvonen). In the fixed example below, maximum heart rate is 190 bpm. Your answer depends on the inputs and assumptions you choose.
Formula
Result = Target Heart Rate Calculator calculation using age, resting heart rate
The inputs are age, resting heart rate. Use the input scale shown beside each field and keep time periods and units consistent. Only round the final result for display.
Worked example
- Age
- 30
- Resting heart rate
- 65
- Maximum heart rate: 190 bpm
- Zone 1 · Very light (50–60%): 128–140 bpm
- Zone 2 · Fat burn (60–70%): 140–153 bpm
- Zone 3 · Aerobic (70–80%): 153–165 bpm
- Zone 4 · Threshold (80–90%): 165–178 bpm
- Zone 5 · Maximum (90–100%): 178–190 bpm
Understanding the result
Max heart rate and training zones (Karvonen). Start with the base example, then replace each value with the figure that matches your situation.
Age
The example uses 30 years for age. This is an illustration, not a recommended value. Keep the unit and time period shown by the field.
Resting heart rate
The example uses 65 bpm for resting heart rate. This is an illustration, not a recommended value. Keep the unit and time period shown by the field.
What the comparison means
The comparison changes only age, keeping every other example input fixed. This isolates that input's effect on the primary result. It does not predict future outcomes.
This is a screening or planning estimate, not a diagnosis. Age, pregnancy, medication and individual medical history can change how the result should be interpreted.
Comparison
| Scenario | Input | Result |
|---|---|---|
| Lower input | Age: 24 years | Maximum heart rate: 196 bpm |
| Base example | Age: 30 years | Maximum heart rate: 190 bpm |
| Higher input | Age: 36 years | Maximum heart rate: 184 bpm |
Common mistakes
- Using the wrong units for age.
- Comparing results while changing more than one input at a time.
- This is a screening or planning estimate, not a diagnosis. Age, pregnancy, medication and individual medical history can change how the result should be interpreted.
Checklist
- Confirm age is expressed in years.
- Confirm resting heart rate is expressed in bpm.
- Check the result against your source or provider.
Calculators Percentage Editorial Team
Calculator guides from the Calculators Percentage team. These introductory examples are educational, not professional advice.
Last reviewed:
This is a screening or planning estimate, not a diagnosis. Age, pregnancy, medication and individual medical history can change how the result should be interpreted.