Fitness & Health
Target Heart Rate Calculator
Estimate max heart rate, reserve, and target training pulse.
Inputs
Adjust the assumptions to match your scenario. Results update instantly.
Results
Primary outputs and comparison insights are built from the current inputs.
Estimated max HR
185
Estimated maximum heart rate based on age.
Heart-rate reserve
123
Difference between estimated max heart rate and resting heart rate.
Target training HR
148.1
Target exercise pulse using the selected intensity and heart-rate reserve.
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How this Target Heart Rate Calculator works
The Target Heart Rate Calculator estimates max heart rate, heart-rate reserve, and a target training pulse from age, resting HR, and intensity. Enter age, resting heart rate, and target intensity to estimate estimated max hr, heart-rate reserve, and target training hr. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision.
Quick guide
Jump to the section you need, then return to the target heart rate calculator.
Inputs
- Age used to estimate maximum heart rate.
- Measured resting heart rate used in the heart-rate reserve method.
- Desired exercise intensity as a percentage of heart-rate reserve.
Outputs
- Estimated maximum heart rate based on age.
- Difference between estimated max heart rate and resting heart rate.
- Target exercise pulse using the selected intensity and heart-rate reserve.
Assumptions
- Maximum heart rate is estimated with a simple age-based formula.
- Intensity is entered as a percentage of heart-rate reserve.
Tips
- Use measured resting heart rate when possible for better consistency.
- If you know your tested max heart rate, use that instead of the age estimate.
Target Heart Rate Calculator formula guide
Use these target heart rate calculator formulas to audit the output or explain it to someone else.
2 formulas
Target Heart Rate Calculator examples
Review a ready-made target heart rate calculator scenario, copy it, then tweak inputs to match your case.
Example
Moderate cardio target
Inputs
- Example input Age: 42
- Example input Resting heart rate: 58
- Example input Target intensity: 70%
Outputs
- Example result Estimated max HR: 178
- Example result Heart-rate reserve: 120
- Example result Target training HR: 142
Age-based heart-rate formulas are practical for planning, but lab or field testing can give better individual anchors.
Target pulse by intensity
| Target intensity | Target training HR | Heart-rate reserve |
|---|---|---|
| 60% | 135.8 | 123 |
| 65% | 141.95 | 123 |
| 70% | 148.1 | 123 |
| 75% | 154.25 | 123 |
| 80% | 160.4 | 123 |
This formula is only a training estimate and should not replace personalized medical advice or testing.
Training pulse by intensity
Focus point
60%
135.8
Position
#1 of 5
Original order
Share of total
18.34%
Total: 740.5
This formula is only a training estimate and should not replace personalized medical advice or testing.
References
- Karvonen-style heart-rate reserve method
- Exercise intensity planning with estimated max heart rate
Learn more
Guides connected to the target heart rate calculator
Use these short guides when you want the decision framework behind the numbers, not just the raw output.
Category guide
Fitness & Health Calculator Guide
Use body, nutrition, and training calculators as planning tools rather than diagnoses, and focus on trends instead of one-off numbers.
Directly related
Articles that mention this calculator
FAQ
Target Heart Rate Calculator FAQ
What does the Target Heart Rate Calculator do?
The Target Heart Rate Calculator estimates max heart rate, heart-rate reserve, and a target training pulse from age, resting HR, and intensity. Enter age, resting heart rate, and target intensity to estimate estimated max hr, heart-rate reserve, and target training hr. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision. It is part of our fitness & health toolkit.
What inputs do I need?
Typical inputs include Age used to estimate maximum heart rate., Measured resting heart rate used in the heart-rate reserve method., Desired exercise intensity as a percentage of heart-rate reserve..
How are the results calculated?
We follow the formulas and assumptions outlined in the "How this calculator works" section. You will see outputs like Estimated maximum heart rate based on age., Difference between estimated max heart rate and resting heart rate., Target exercise pulse using the selected intensity and heart-rate reserve..
Can I share or download the results?
Use the Copy link or Print buttons to share your results. If a table or chart appears, you can download the data as CSV.
Is my data stored?
No. Calculations run in your browser and we do not store your inputs.
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