What is target heart rate?

Target heart rate is the ideal heart rate range to exercise in for maximum benefit. It's typically 50–85% of your maximum heart rate.

How is max heart rate calculated?

We use the Tanaka formula: 208 − (0.7 × age), which is more accurate than the older 220 − age formula. You can also enter a known max HR.

What is the Karvonen method?

The Karvonen formula uses your resting heart rate for personalised zones: Target = ((Max HR − Resting HR) × %) + Resting HR. It's more accurate for fit individuals.

What heart rate zone should I exercise in?

For fat burning: 50–70%. For cardio fitness: 70–85%. Beginners should start in the moderate zone and gradually increase intensity.

How do I measure my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds, or for 15 seconds and multiply by 4.

Target Heart Rate Calculator

Calculate your personalised target heart rate zone for exercise using the Karvonen or percentage method. Optimise fat burn, cardio fitness, or peak performance.

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Calculate Target Heart Rate

Age

Resting Heart Rate (bpm)

Method

Custom Max HR (optional)

Fitness Goal

How to use this tool

1

Enter your age

2

Enter your resting heart rate (optional but recommended)

3

Choose the calculation method

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