Target Heart Rate Zone Calculator

How to calculate Target heart rate calculator?

The Karvonen method combines your maximum heart rate, resting heart rate and chosen intensity to produce a personalized exercise zone.

Key formula: Target HR = ((MHR − RHR) × intensity) + RHR

Using the Target heart rate calculator calculator: an example

Example values: age 40, resting HR 60 bpm, desired intensity 70% HRR.

Step-by-step calculation:

1. MHR = 220 − age = 220 − 40 = 180 BPM.
2. HRR = MHR − RHR = 180 − 60 = 120 BPM.
3. Target HR = (HRR × 0.70) + RHR = (120 × 0.70) + 60 = 144 BPM.
4. Exercise around 144 BPM for moderate to vigorous intensity. Adjust intensity up or down to meet your fitness goals.

Frequently Asked Questions

What is Maximum Heart Rate (MHR)?

MHR is an estimate of the highest heart rate you can achieve during maximal effort, commonly approximated as 220 minus your age.

Why use Heart Rate Reserve (HRR)?

HRR accounts for your resting heart rate, producing a more individualized exercise intensity than using a simple percentage of MHR.

Is this method safe for everyone?

Most healthy adults can use the Karvonen method, but consult a healthcare professional if you have cardiovascular conditions or take medications that affect heart rate.