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What this calculator does
Find a target pulse range for a selected exercise intensity.
How to use this calculator
- Enter age, resting heart rate, and target intensity.
- Review the calculation assumptions before using the result.
- Use the range to pace aerobic exercise.
How to calculate
Enter the values requested by the target heart rate calculator.
Worked example
With the example values shown above, the target heart rate is 151–164 bpm, and the maximum heart rate is 190 bpm, and the heart-rate reserve is 130 bpm.
Understanding your result
Use the range to pace aerobic exercise.
- Stop exercise and seek advice for concerning symptoms.
- Double-check values and units before calculating.
This calculator is educational and is not financial or medical advice.
Frequently asked questions
What does this target heart rate calculator do?
Find a target pulse range for a selected exercise intensity.
How do I use this target heart rate calculator?
Enter age, resting heart rate, and target intensity.
What does the result mean?
Use the range to pace aerobic exercise.
What should I check before relying on it?
Stop exercise and seek advice for concerning symptoms.
Why use heart-rate reserve instead of just a percentage of maximum heart rate?
Heart-rate reserve accounts for your resting heart rate, which varies a lot between individuals — two people with the same maximum heart rate but different fitness levels can need different target zones for the same relative effort.
What intensity should I choose for fat-burning versus cardio fitness?
Lower-intensity zones are often associated with fat oxidation and are sustainable for longer durations, while higher zones build cardiovascular fitness faster but are harder to sustain — the right choice depends on your training goal and experience level.