Target Heart Rate Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/5/2026
The target heart rate zone is calculated with the Karvonen formula: ((max HR − resting HR) × intensity) + resting HR. For a 30-year-old with a resting HR of 60 bpm, the target zone at 50-85% intensity falls between about 124 and 168 bpm.
Explanation
Target heart rate marks out the range of beats per minute to aim for during exercise, to train at the desired intensity without overexerting yourself. This calculator uses the Karvonen method, which accounts for both estimated maximum heart rate and resting heart rate (more precise than relying on max HR alone, since it also reflects the person's cardiovascular fitness level). Max HR itself is estimated with the Tanaka formula (208 − 0.7 × age) rather than the classic "220 − age," as studies comparing the two have found better average accuracy, particularly in older people — a standard deviation of several beats per minute is still normal, though, since both formulas remain statistical estimates, not an individual measurement. The 50-85% range corresponds to the moderate-to-vigorous intensity zone recommended by cardiology societies for a healthy adult; you can adjust the two sliders to target a more specific zone (e.g., 60-70% for base endurance work). For the running pace tied to a cardio effort, see our running pace calculator; for the calorie needs tied to regular physical activity, our calorie needs calculator.
Example: 30 years old, resting HR 60 bpm, zone 50-85%
Inputs
Age: 30. Resting HR: 60 bpm. Zone: 50% to 85%.
Calculation
Estimated max HR = 208 − 0.7 × 30 = 187 bpm. Lower bound = (187 − 60) × 0.50 + 60 = 123.5 bpm. Upper bound = (187 − 60) × 0.85 + 60 = 167.95 bpm.
Result
The target heart rate zone falls between about 124 and 168 bpm.
Frequently asked questions
Why use the Tanaka formula instead of "220 − age"?
"220 − age" is an old, widely used approximation, but studies comparing it to real measurements found it often underestimates max HR in older people. The Tanaka formula (208 − 0.7 × age), published in 2001 from a meta-analysis of many studies, is now considered a more reliable estimate on average — both remain statistical formulas, though, not an exact individual measurement.
What does the Karvonen method add over a simple percentage of max HR?
A simple percentage of max HR (e.g., 70% of max HR) ignores the person's fitness level. The Karvonen method incorporates heart rate reserve (max HR − resting HR), giving a more personalized target zone: at the same max HR, a well-trained person (low resting HR) and a sedentary person (higher resting HR) get different bounds.
Should I see a doctor before following this target zone?
This calculator provides an estimate for informational purposes, not medical advice. If you're starting intense physical activity, returning to sport after a long break, or have a known cardiovascular condition, get advice from a healthcare professional before relying on a target heart rate zone.