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Target Heart Rate Calculator
with Karvonen and Max HR Method

Calculate your target heart rate range from age, resting heart rate, and intensity. Compare Karvonen heart rate reserve with simple maximum heart rate percentage targets.

๐Ÿซ€
Target Heart Rate Calculator
yrs
Used to estimate maximum heart rate when you do not enter a measured max heart rate.
bpm
Required for Karvonen heart rate reserve mode.
bpm
Optional. Leave blank to use an age-based estimate.
%
Lower bound of your target heart rate range.
%
Upper bound of your target heart rate range.
fx
Used only when measured max heart rate is not entered.
set
Optional shortcut to set a common target range.
Method note
Karvonen uses heart rate reserve, which includes resting heart rate. Simple percentage mode uses only maximum heart rate.
Target Heart Rate Range
โ€”
selected method and intensity range
Max Heart Rate Used
โ€”
measured or age-based estimate
Resting Heart Rate
โ€”
used directly in Karvonen mode
Heart Rate Reserve
โ€”
max heart rate minus resting heart rate
Method Used
โ€”
Karvonen HRR or simple max percentage
Karvonen
โ€”
Uses heart rate reserve plus resting heart rate.
Simple Max %
โ€”
Uses a direct percentage of maximum heart rate.
Input summary
Ageโ€”
Resting HRโ€”
Measured HRmaxโ€”
Intensity rangeโ€”
Method summary
Methodโ€”
Max HR formulaโ€”
Max HR usedโ€”
Target rangeโ€”
Target Heart Rate by Common Presets
Preset Intensity Karvonen Simple % of Max
Target Heart Rate Breakdown
Method selectedโ€”
Ageโ€”
Min intensityโ€”
Max intensityโ€”
Maximum heart rate usedโ€”
Resting heart rateโ€”
Heart rate reserveโ€”
Karvonen target rangeโ€”
Simple max % rangeโ€”
Displayed target rangeโ€”
This calculator provides general exercise intensity estimates and is not medical advice. Estimated max heart rate formulas are approximations and may differ from measured values.
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๐Ÿ’ก Target Heart Rate Notes

Karvonen adjusts the target range using both maximum heart rate and resting heart rate.
Simple max percentage ignores resting heart rate and uses only maximum heart rate.
The same intensity percentage can produce different targets across the two methods.
Measured maximum heart rate is usually more specific than an age-based estimate.
Intensity ranges are planning tools rather than exact guarantees.
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Related Guides
Karvonen Formula Explainedโ†’ Target Heart Rate Explainedโ†’ Max Heart Rate Formulasโ†’

How target heart rate is calculated

This calculator shows two common target heart rate methods. The first is the Karvonen method, which uses heart rate reserve and resting heart rate. The second is the simpler method that uses a percentage of maximum heart rate.

Because Karvonen includes resting heart rate, it often produces a different target range than the simple percentage method, even when the same intensity is selected.

Core formulas

Max Heart Rate = 220 โˆ’ age
Heart Rate Reserve = max heart rate โˆ’ resting heart rate
Karvonen Target = (heart rate reserve ร— intensity) + resting heart rate
Simple Target = max heart rate ร— intensity
If you enter a measured max heart rate, the calculator uses that instead of the age-based estimate.

Karvonen vs simple max percentage

The simple method is straightforward because it only needs maximum heart rate. Karvonen adds resting heart rate into the calculation, which can shift the target range upward or downward depending on the individual.

That makes Karvonen a more personalized range when resting heart rate is known, while the simple method remains useful for quick estimates.

Method Main Inputs What It Uses
KarvonenMax HR, Resting HR, IntensityHeart rate reserve
Simple % of MaxMax HR, IntensityPercentage of max heart rate

Why the displayed range can change

The displayed target range depends on the chosen method, the intensity range, the resting heart rate, and whether the calculator uses a measured maximum heart rate or an estimated one. That is why two people of the same age can still see different heart rate targets.

Preset ranges are included for convenience, but custom intensity inputs are also supported.

Frequently Asked Questions

What is heart rate reserve?+
Heart rate reserve is maximum heart rate minus resting heart rate. It is the value used in the Karvonen method to personalize the target range. Use the result as a training estimate. Heart rate zones depend on age, resting heart rate, estimated maximum heart rate, medication, fatigue, hydration, heat, fitness level, and measurement accuracy. Compare the result with perceived effort and seek professional guidance if you have symptoms or a heart condition.
Why is Karvonen different from simple max percentage?+
Because Karvonen includes resting heart rate and the simple method does not. That means the same intensity percentage can produce different targets across the two methods. Use the result as a training estimate. Heart rate zones depend on age, resting heart rate, estimated maximum heart rate, medication, fatigue, hydration, heat, fitness level, and measurement accuracy. Compare the result with perceived effort and seek professional guidance if you have symptoms or a heart condition.
Should I use measured max heart rate or estimated max heart rate?+
A measured maximum heart rate is usually more specific to the individual. An age-based estimate is still useful when a measured value is not available. Use the result as a training estimate. Heart rate zones depend on age, resting heart rate, estimated maximum heart rate, medication, fatigue, hydration, heat, fitness level, and measurement accuracy. Compare the result with perceived effort and seek professional guidance if you have symptoms or a heart condition.
What intensity range should I choose?+
That depends on the training purpose. Lower ranges are generally used for easier work, while higher ranges are commonly used for harder efforts. This calculator provides presets to make that easier. Use the result as a training estimate. Heart rate zones depend on age, resting heart rate, estimated maximum heart rate, medication, fatigue, hydration, heat, fitness level, and measurement accuracy. Compare the result with perceived effort and seek professional guidance if you have symptoms or a heart condition.
Are the results exact?+
No. They are structured estimates based on formulas and the inputs you provide. Device accuracy, measurement quality, and individual variation all matter. Use the result as a training estimate. Heart rate zones depend on age, resting heart rate, estimated maximum heart rate, medication, fatigue, hydration, heat, fitness level, and measurement accuracy. Compare the result with perceived effort and seek professional guidance if you have symptoms or a heart condition.