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Target Heart Rate Calculator

Find your Karvonen target heart rate from age, resting heart rate and intensity.

01 / inputs

years
bpm
%

02 / result

TARGET HEART RATE

148.9 bpm

Target heart rate
148.9 bpm
Max heart rate (Tanaka)
187 bpm
Heart-rate reserve
127 bpm

Calculation trace

  1. 208 − 0.7×30 = 187 bpm
    187 bpm
    Max HR (Tanaka)
  2. 187 − 60 = 127 bpm
    127 bpm
    Heart-rate reserve
  3. 60 + 70% × 127 = 148.9 bpm
    148.9 bpm
    Karvonen target
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How it works

The Karvonen (1957) method uses heart-rate reserve: target = resting + intensity × (max − resting), with maximum heart rate from Tanaka (208 − 0.7×age).

Assumptions & limits

  • Uses your measured resting heart rate; a population-estimated maximum.
  • For general fitness and education only — not a medical or diagnostic tool.
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FAQ

Why use heart-rate reserve?
It personalises zones to your resting heart rate, giving more meaningful targets than a plain percentage of maximum.
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