Exercise Heart Rate Calculator
Calculate your target exercise heart rate using the Karvonen formula. Accounts for resting heart rate and desired intensity.
How to Use the Exercise Heart Rate Calculator
- Enter your age and resting heart rate (measured in the morning).
- Enter the desired training intensity as a percentage.
- Click Calculate to see your target heart rate for that intensity.
Riferimento Rapido
| Da | A |
|---|---|
| 50–60% intensity | Fat-burning zone |
| 60–70% intensity | Aerobic zone |
| 70–80% intensity | Anaerobic threshold |
| 80–90% intensity | VO2 max zone |
| 90–100% intensity | Peak effort |
Casi d'Uso
- •Dialling in precise heart rate zones for interval training.
- •Optimising fat-burning or endurance workout intensity.
- •Personalising training programs using resting HR data.
Formula
THR = ((MHR − Resting HR) × Intensity%) + Resting HR. MHR = 208 − 0.7 × Age (Tanaka).
Domande Frequenti
What is the Karvonen formula?
It calculates target heart rate as a percentage of Heart Rate Reserve (MHR minus resting HR), added back to resting HR.
What intensity should I use?
50–60% for fat burning, 60–70% for aerobic fitness, 70–85% for peak performance training.
Is this calculator free?
Yes, all OhMyCalc tools are completely free.