Target Heart Rate Calculator
Find your target heart rate zone for exercise. Free online Target Heart Rate Calculator. Calculate target heart rate online — fast, accurate, mobile-friendly, n
Derivation
- ├── 01Given
age = 30 - ├── 02Formula
HR_max ≈ 220 − age (Fox formula) - ├── 03Substitute
220 − 30 - ├── 04Max HR190 bpm
- ├── 05Zone calculation
each zone is a % range of HR_max (190 bpm) - ├── 06Warm-up
50%–60% of 190 = 95 – 114 bpm - ├── 07Fat Burn
60%–70% of 190 = 114 – 133 bpm - ├── 08Cardio
70%–80% of 190 = 133 – 152 bpm - ├── 09Peak
80%–90% of 190 = 152 – 171 bpm - └── 10Max
90%–100% of 190 = 171 – 190 bpm
The "220 − age" max-heart-rate rule (Karvonen, 1957) is a population average with a ±12 bpm standard deviation — a lab VO₂ test is the only truly individual answer.
Understanding the Target Heart Rate Calculator
The Target Heart Rate Calculator helps you compute find your target heart rate zone for exercise.. It runs entirely in your browser with no sign-up required.
Health metrics give us objective checkpoints against a body that can feel unreliable. Used alongside professional guidance — not in place of it — these numbers help you track progress and spot trends that matter. The Target Heart Rate Calculator sits in that toolkit — it find your target heart rate zone for exercise. Enter your numbers above and the result updates instantly; every step of the math is shown in the Derivation panel so you can see exactly how the answer was reached.
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