❤️ Target Heart Rate Calculator

What is Target Heart Rate Calculator?

The Target Heart Rate Calculator turns your age and resting heart rate into five practical training zones. Choose between the classic 220-minus-age formula and the Tanaka estimate for your maximum heart rate, then the tool applies the Karvonen method to build zones from very light to maximum effort, each with a clear beats-per-minute range. Use the sliders to see how fitness changes your zones, and match your next run or ride to the right intensity. Everything is calculated locally, so your data never leaves the browser.

How to Use Target Heart Rate Calculator

1. Drag the age and resting-heart-rate sliders to your values
2. Pick the max-heart-rate formula you trust
3. Read your five zones and match training effort to them

Why Use Our Target Heart Rate Calculator?

• Five Karvonen heart-rate zones based on your resting heart rate
• Two max-heart-rate formulas: 220 minus age and Tanaka
• Live sliders for age and resting heart rate
• Clear effort labels such as fat burn, aerobic and threshold

Common Use Cases

• Keeping easy runs genuinely easy in zone 2
• Timing tempo work and intervals to the right effort
• Recovery pacing and warm-ups in zones 1–2

Frequently Asked Questions

• How do I measure my resting heart rate?▾
  Take your pulse first thing in the morning while still lying down, before coffee or movement, and count beats for 60 seconds. Do this on a few days and average the readings.
• What is the difference between 220−age and Tanaka?▾
  220 minus age is the classic quick estimate; the Tanaka formula (208 − 0.7 × age) is often closer for older adults. The tool shows the estimated max for the formula you pick.
• Should I train in one zone all the time?▾
  No — a balanced plan mixes easy aerobic work in zones 2–3 with shorter threshold and interval efforts in zones 4–5, plus warm-ups in zone 1.