Cardiovascular
Target Heart Rate
Calculate your target heart rate for each training intensity.
70%
Target Heart Rate
— – — bpm
Estimated max HR (Tanaka): — bpm
| Zone | % | bpm (Karvonen) |
|---|
What is target heart rate?
Target heart rate is the range of beats per minute at which you should train to achieve a specific goal: burn fat, improve aerobic endurance or maximise cardiovascular performance.
How is it calculated?
The Karvonen method (Heart Rate Reserve) is used: Target HR = Resting HR + (% intensity × (Max HR − Resting HR)).
Formula
Target HR = HRrest + % × (HRmax − HRrest)⚠️ Limitations
The maximum heart rate estimated by the 220-age formula has a margin of error of ±10–15 bpm. For maximum precision, perform an exercise stress test.
FAQ
What is target heart rate used for?
To train in the correct zone for your goal: fat loss (60–70%), endurance (70–80%) or performance (80–90%).
Why use the Karvonen method?
Because it accounts for your resting HR, making results more personalised than a simple percentage of max HR.
Is it normal for my HR to vary a lot during exercise?
Yes. HR responds to many factors: temperature, hydration, fatigue, caffeine or stress.
Can I calculate my real maximum heart rate?
Yes, with a maximum supervised exercise stress test. The 220-age formula is an estimate.