🏆 Medical-Grade Accuracy

Target Heart Rate Calculator 2025

Calculate your target heart rate zones instantly with our medically accurate, free calculator trusted by fitness professionals worldwide. Get personalized training zones and cardio insights.

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Calculate Your Target Heart Rate

Enter your details to get instant, medically accurate heart rate zones for optimal training

years
Required for maximum heart rate calculation
bpm
Normal range: 50-90 bpm. Leave blank for basic calculation
Karvonen method requires resting heart rate

Maximum Heart Rate

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beats per minute
Enter age to calculate

Heart Rate Formulas

Formula Equation Year
Haskell-Fox 220 - age 1971
Tanaka 208 - (0.7 × age) 2001
Nes 211 - (0.64 × age) 2013
Note: Individual maximum heart rate can vary significantly from formula estimates

⚠️ Medical Disclaimer

This target heart rate calculator is for informational purposes only. Results should not replace professional medical advice. Individual heart rate can vary significantly. Consult healthcare professionals before starting any exercise program, especially if you have heart conditions.

Understanding Heart Rate & Training Zones

Comprehensive guide to heart rate zones, training methods, and everything you need to know about cardiovascular fitness.

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What is Heart Rate?

Heart rate is the number of heartbeats per minute (bpm). It varies based on fitness level, age, emotions, medications, and physical activity. Understanding your heart rate helps optimize training and monitor health.

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Maximum Heart Rate

Maximum heart rate is the highest number of beats per minute your heart can achieve during intense exercise. It's primarily determined by age and is used to calculate training zones for optimal exercise intensity.

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Resting Heart Rate

Resting heart rate is your heart rate at complete rest. A lower resting heart rate typically indicates better cardiovascular fitness. Normal range is 50-90 bpm for adults, with athletes often having rates below 60 bpm.

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Heart Rate Reserve

Heart rate reserve is the difference between maximum and resting heart rate. The Karvonen method uses this value to calculate more accurate training zones by accounting for individual fitness levels.

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Training Zones

Training zones are heart rate ranges that correspond to different exercise intensities and benefits. Each zone targets specific fitness goals, from fat burning and endurance to speed and power development.

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Training Benefits

Different heart rate zones provide specific benefits: Zone 1-2 for recovery and fat burning, Zone 3 for aerobic fitness, Zone 4 for lactate threshold, and Zone 5 for maximum power and speed.

Frequently Asked Questions

Everything you need to know about target heart rate, training zones, and cardiovascular fitness answered by fitness experts.

What is a good target heart rate for my age?

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Target heart rate varies by fitness goals. For general fitness, aim for 50-85% of maximum heart rate. Beginners should start at 50-60%, while more experienced exercisers can work in 70-85% range. The specific zones depend on your training objectives.

How accurate are heart rate formulas?

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Heart rate formulas provide estimates but can vary significantly from individual actual maximum heart rate. Studies show variations of ±10-15 bpm are common. For most accurate results, consider professional testing or use formulas as starting points and adjust based on perceived exertion.

Should I always exercise in my target heart rate zone?

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Not necessarily. Different training goals require different intensities. Include variety: easy days in lower zones, moderate days in aerobic zones, and occasional high-intensity work. Listen to your body and vary intensity based on your training plan and recovery needs.

What's the difference between percentage and Karvonen methods?

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Percentage method uses only maximum heart rate, while Karvonen method factors in resting heart rate (heart rate reserve). Karvonen is generally more accurate as it accounts for individual fitness levels, especially for people with very low or high resting heart rates.

How do I measure my resting heart rate?

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Measure resting heart rate first thing in the morning before getting out of bed. Use your fingers to find your pulse at your wrist or neck, count beats for 60 seconds. For accuracy, measure for several consecutive days and use the average.

Can medications affect my target heart rate?

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Yes, certain medications like beta-blockers can significantly lower heart rate response to exercise. If you take heart medications, consult your doctor about appropriate exercise intensity and consider using perceived exertion rather than heart rate alone for monitoring.