What heart rate should you train at? This free exercise heart rate calculator finds your target bpm range by age and intensity, using the Karvonen method when you add your resting heart rate.
ℹ️ General fitness estimate, not medical advice. If you have a heart condition, take medication that affects heart rate, or are new to exercise, check with a doctor before training to a target heart rate. Stop and seek help if you feel chest pain, dizziness or breathlessness.
Your details
yrs
bpm
Max heart rate is estimated as 220 − age. Adding your resting heart rate switches to the more accurate Karvonen (heart-rate reserve) method.
Target heart-rate range
— bpm
Enter your age
Max heart rate
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Lower target
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Upper target
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Method
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An estimate — the 220 − age formula has a wide margin, and individual max heart rates vary. Use perceived effort alongside the numbers, and don’t push into discomfort.
Use this free exercise heart rate calculator to find your target heart-rate range for working out. Enter your age (and resting heart rate for more accuracy) to see the beats-per-minute range for your chosen intensity.
Note: this is a general fitness estimate, not medical advice. If you have a heart condition, take medication affecting heart rate, or are new to exercise, check with a doctor first. Stop and seek help if you feel chest pain, dizziness or breathlessness.
What this exercise heart rate calculator shows you
An exercise heart rate calculator gives the beats-per-minute range to aim for during a workout. It estimates your maximum heart rate, then a target range for your chosen intensity — using the more accurate Karvonen (heart-rate reserve) method if you add your resting heart rate.
How target heart rate is calculated
Max HR ≈ 220 − age
% of max: target = Max HR × intensity%
Karvonen: target = (Max HR − resting) × intensity% + resting
For a 30-year-old (max HR ~190) at 60–70% intensity, the simple method gives roughly 114–133 bpm. Adding a resting heart rate of 60 shifts the Karvonen range to about 138–151 bpm, reflecting your fitness more closely.
How to use it
Enter your age.
Add your resting heart rate for a more personal result (measure it at rest, e.g. on waking).
Pick a target intensity.
Read your target bpm range and train within it.
Why resting heart rate improves accuracy
The simple “% of max” method ignores your fitness. The Karvonen method uses your heart-rate reserve (max minus resting), so a fitter person with a lower resting heart rate gets a target tailored to them. It’s the more individualised approach.
Exercise Heart Rate FAQ
What heart rate should I exercise at?
Most people aim for 60–80% of their maximum heart rate. For a 30-year-old that's roughly 114–152 bpm, depending on method and intensity. The calculator gives your personal range.
How do I find my maximum heart rate?
A common estimate is 220 minus your age, so about 190 bpm at age 30. It's only an estimate with a wide margin — individual maximums vary.
What is the Karvonen formula?
It calculates a target using your heart-rate reserve (max minus resting heart rate), giving a more personalised range than the simple percent-of-max method. Adding your resting heart rate switches the calculator to it.
What is the fat-burning heart rate?
It's often cited as around 60–70% of maximum, where a higher share of calories comes from fat. Total calories burned still matter most, so don't worry if you train harder or easier than this.
Is it safe to exercise at my max heart rate?
Brief efforts near max can be part of training for healthy, fit people, but sustained max effort isn't the goal for most. If you have any heart or health condition, get medical advice first, and stop if you feel unwell.
Is the exercise heart rate calculator free?
Yes, this exercise heart rate calculator is completely free, needs no sign-up, and gives instant results in your browser. It is informational only and not medical advice.
