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.
Max heart rate is estimated as 220 – age. Adding your resting heart rate switches to the more accurate Karvonen (heart-rate reserve) method.
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.
How the Exercise Heart Rate Calculator Works
This calculator turns your age and a chosen training intensity into a single target heart-rate range in beats per minute. Add your resting heart rate and it switches from a flat percentage of max heart rate to the more individualized Karvonen (heart-rate reserve) method.
Formula: Max heart rate (HRmax) = 220 − Age. Without a resting heart rate: Target HR = HRmax × intensity%. With a resting heart rate (Karvonen method): Heart-rate reserve (HRR) = HRmax − resting HR, then Target HR = (HRR × intensity%) + resting HR, applied separately for the lower and upper bound of your chosen intensity range.
- Age — your age in years, used to estimate max heart rate as 220 − age.
- Resting heart rate (optional) — your resting bpm; entering it switches the calculation from the standard % of max HR method to the Karvonen (heart-rate reserve) method.
- Target intensity — the intensity band you select (50–60%, 60–70%, 70–80%, or 80–90%), which sets the lower and upper percentage bounds used in the formula.
Example Scenarios
| Age (yrs) | Resting HR (bpm) | Target Intensity | Target Heart-Rate Range |
|---|---|---|---|
| 30 | — | 60–70% (light-moderate) | 114–133 bpm |
| 40 | 70 | 70–80% (moderate-vigorous) | 147–158 bpm |
| 50 | — | 50–60% (very light) | 85–102 bpm |
| 25 | 60 | 80–90% (hard) | 168–182 bpm |
| 60 | — | 60–70% (light-moderate) | 96–112 bpm |
When to Trust the Exercise Heart Rate Calculator, and When Not To
An exercise heart rate calculator gives you a target range, but it rests on the 220 minus age estimate, which is a population average. Individuals can sit well above or below it.
- Add your resting heart rate. The Karvonen method in the exercise heart rate calculator personalises the range; take the reading on waking, before getting up.
- Check against effort. Moderate intensity should feel somewhat hard while still letting you talk; if your range feels far too easy or impossible, trust the effort.
Several situations make an exercise heart rate calculator less useful. Beta blockers and some other heart or blood pressure medicines blunt heart rate, pregnancy changes it, and heart conditions call for targets set by a clinician. If any of these apply, ask your doctor rather than relying on the exercise heart rate calculator.
Stop and seek help for chest pain, severe breathlessness or dizziness. The heart rate monitor article on Wikipedia explains how chest straps and optical sensors read your pulse, so you can check exercise heart rate calculator targets with the right tool.
Exercise Heart Rate Calculator FAQ
What’s the difference between the 220 minus age formula and the Karvonen method?
The 220 minus age formula estimates your maximum heart rate and applies a flat percentage to it. The Karvonen method instead uses your heart-rate reserve (max heart rate minus resting heart rate), which accounts for your current fitness level and tends to give a more personalized target range.Why does adding my resting heart rate change my target range?
Resting heart rate reflects your baseline cardiovascular fitness — a lower resting rate often means a fitter heart. Adding it lets the calculator use the Karvonen (heart-rate reserve) method instead of a straight percentage of max heart rate, which shifts your target range to better match your own physiology.What intensity percentage should I choose for fat burning vs. cardio training?
Lower intensities like 50–60% or 60–70% are often used for easier, longer sessions, while 70–80% and 80–90% represent more vigorous cardio and hard efforts. The right choice depends on your goals and fitness level, so start lower if you’re new to structured training.Is the 220 minus age formula accurate for everyone?
No. It’s a population-average estimate with a wide margin of error, and individual maximum heart rates can vary noticeably from the formula’s prediction. Use the target range as a general guide alongside how hard the effort actually feels, not as an exact ceiling.What should I do if my heart rate goes above the target range?
Ease off the pace until your heart rate settles back into range, and treat occasional spikes as normal during intervals or hills. If you regularly feel chest pain, dizziness, or unusual breathlessness, stop exercising and consult a doctor.How is this different from the Heart Rate Zone Calculator?
This calculator gives you a single target range for one chosen intensity level, which is useful for a quick training target. The heart rate zone calculator instead breaks your same inputs into all five standard training zones at once, so you can see how every intensity level compares.Related Calculators
If you want the full training-zone breakdown rather than a single target range, try the heart rate zone calculator, which splits your same age and resting-heart-rate inputs into five distinct zones. Pair either tool with the VO2 max estimator to track your aerobic fitness over time, or check the recovery heart rate calculator after a session to see how quickly your heart rate comes back down.