How to use the target heart rate calculator
Prepare the values for this calculation
Calculate a target heart rate from user-entered maximum/resting heart rates and intensity using the heart-rate-reserve method. Use the formula below to check that it answers your question. Read the input units before transferring figures from a statement, measurement or dataset.
Enter and check each input
- Maximum heart rate (bpm): enter a value at least 1. Use the unit named in the label or selected above. Do not leave this required field blank.
- Resting heart rate (bpm): enter a value at least 1. Use the unit named in the label or selected above. Do not leave this required field blank.
- Intensity (% of HR reserve): enter a value at least 0 and no more than 100. Use the unit named in the label or selected above. Do not leave this required field blank.
The input table gives a complete example. Keep units and time periods consistent across related fields.
Calculate and resolve any input error
Choose Calculate after entering the values. Changes also update the answer after a short pause. If an error appears, follow its message, correct the field and calculate again. Reset restores the example values.
Interpret the answer
Check Target heart rate first. With the unchanged example inputs, it is 151 bpm. Compare the additional metrics with the primary result; each has its own label and unit.
Compare and keep a useful result
For a controlled comparison, keep every other example input unchanged and change Maximum heart rate (bpm) from 190 to 209. The resulting Target heart rate is 164.3 bpm. This illustrates the equation’s response to that input, rather than a forecast of real events.
Read the chart’s axis labels and data table. A scenario curve changes one stated input while holding the others fixed; it does not add external observations. Use Download graph to save an available chart as a PNG.
Use Copy result or Download CSV to keep the answer. Share tool shares the page address without placing your input values in the URL. Recheck inputs and assumptions before using the result for a decision.
Target Heart Rate Calculator formula
Target HR=resting HR+intensity×(maximum HR−resting HR).
Inputs and units
| Input | Format / range | Example |
|---|---|---|
| Maximum heart rate (bpm) | minimum 1 | 190 |
| Resting heart rate (bpm) | minimum 1 | 60 |
| Intensity (% of HR reserve) | minimum 0; maximum 100 | 70 |
Worked example
Using the example inputs above, the target heart rate is 151 bpm.
- Target heart rate
- 151 bpm
- Heart-rate reserve
- 130 bpm
Results and assumptions
Educational calculation only; do not use this result by itself to diagnose, treat, or make an urgent medical decision. Maximum/resting heart rates and intensity are user inputs; this calculator does not prescribe a training zone.
Fix an input or unexpected result
Maximum heart rate (bpm) is required. Enter maximum heart rate (bpm) using the format and bounds in the input table. Zero and an empty field are different: use zero only if it is allowed and represents your data.
If your answer differs from the example, choose Reset and compare every field, including selected units and options. Check percentage versus decimal entry and whether values describe the same period. Round only the final displayed answer when reproducing the formula.
If a discrepancy remains, report the calculator issue with the page address, non-sensitive example inputs, actual result, expected result and a reference for your calculation.