Heart Rate Percentage Calculator

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Calculate your target training zones based on your age and intensity goals.

Your Age (Years)

Target Intensity (%)

Resting Heart Rate (BPM)

Resting HR is used for the Karvonen Formula.

Your Personal HR Metrics

Maximum Heart Rate (MHR): 0 BPM

Standard Target (MHR %): 0 BPM

Karvonen Target (Heart Rate Reserve): 0 BPM

*The Karvonen formula is often considered more accurate for athletes as it accounts for your resting heart rate.

How to Use the Heart Rate Percentage Calculator

Understanding your heart rate zones is essential for optimizing your cardiovascular fitness and ensuring your workouts are safe and effective. This calculator provides two different methods to find your target heart rate:

Standard Formula: Calculates a straight percentage of your estimated Maximum Heart Rate (220 – Age).
Karvonen Formula: Incorporates your Resting Heart Rate to determine your "Heart Rate Reserve" (HRR), providing a more personalized intensity target.

Common Heart Rate Training Zones

Zone	Intensity %	Benefit
Zone 1: Warm Up	50% – 60%	Recovery, health improvement
Zone 2: Fat Burn	60% – 70%	Weight control, basic endurance
Zone 3: Aerobic	70% – 80%	Cardiovascular fitness, stamina
Zone 4: Anaerobic	80% – 90%	Speed endurance, higher performance
Zone 5: Red Line	90% – 100%	Maximal effort, sprint capacity

Example Calculation

Suppose you are 30 years old with a Resting Heart Rate of 60 BPM and you want to exercise at 70% intensity:

Maximum Heart Rate: 220 – 30 = 190 BPM.
Standard Target: 190 * 0.70 = 133 BPM.
Karvonen Target: ((190 – 60) * 0.70) + 60 = 151 BPM.

Notice how the Karvonen method suggests a higher heart rate; this is because it accounts for your baseline fitness level (Resting HR).