Target Heart Rate Calculator

Target Heart Rate – Quick Cheat Sheet

• HRmax (Max Heart Rate) estimates:
  • 220 − age (traditional)
  • 208 − 0.7 × age (Tanaka, 2001)
• Zones (% of Max): Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.
• Karvonen (HRR) Method: THR = ((HRmax − HRrest) × %Intensity) + HRrest.
• Resting HR: measure on waking, seated/relaxed, for best accuracy.
• Custom % gives a single BPM target at your chosen intensity.
• Safety: warm up first; stop if you feel unwell; get medical clearance if needed.