Target Heart Rate Calculator

Find your heart rate training zones for exercise, using the Karvonen formula.

Please Note: The Target Heart Rate Calculator provides general information only and is not a substitute for professional medical advice. Please consult your GP or healthcare provider for personalised guidance about your health.
Your Details
Measure first thing in the morning for best accuracy.
Understanding Heart Rate Zones
  • Very Light (50-60%): Warm-up and active recovery.
  • Light (60-70%): Often called the "fat-burning zone" - comfortable, sustainable effort.
  • Moderate (70-80%): Improves cardiovascular fitness and endurance.
  • Hard (80-90%): Anaerobic training, improves speed and performance.
  • Maximum (90-100%): Very short bursts only, for advanced athletes.
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Frequently Asked Questions

This calculator uses the classic formula of 220 minus your age to estimate maximum heart rate. It is a population average and can be off by 10-15 beats per minute for any individual - a fitness professional or lab test (like a VO2 max test) can give a more precise figure.

The Karvonen formula calculates target heart rate using your Heart Rate Reserve (max heart rate minus resting heart rate), rather than just a percentage of your maximum. This accounts for individual fitness levels - two people with the same max heart rate but different resting heart rates will get different, more personalised target zones.

The "fat-burning zone" (roughly 60-70% intensity) burns a higher percentage of calories from fat, but the moderate-to-vigorous zones (70-85%) burn more total calories per minute, including fat. For overall calorie burn and cardiovascular fitness, most guidelines recommend a mix of moderate and vigorous intensity exercise across the week.

Measure your pulse for 60 seconds first thing in the morning, before getting out of bed, using your wrist or neck. Average it over 2-3 mornings for a reliable figure. A typical adult resting heart rate is 60-100 bpm, with fitter individuals often lower.

These are general fitness estimates for healthy adults. If you have a heart condition, are on medication that affects heart rate (such as beta-blockers), are pregnant, or are new to exercise, speak to a doctor before using heart rate zones to guide training intensity.
Disclaimer

This calculator is provided for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

  • Always seek the advice of a qualified healthcare provider with any questions regarding a medical condition.
  • Never disregard professional medical advice or delay seeking it because of information from this tool.
  • Clinical decision-making should always incorporate the full clinical context, patient preferences, and local protocols.
  • The creators of this tool accept no liability for decisions made based on its output.

If you are a patient: please discuss any results with your healthcare provider. This tool is designed for use by medical professionals and may not be appropriate for self-assessment.