Target Heart Rate Calculator
Example heart-rate target using a simplified heart-rate reserve model.
Use the calculator below, then review the formula, a numeric example, and the reference table to understand how the target heart rate result is produced.
Educational tool only. It does not replace advice from a licensed clinician, dietitian, or exercise physiologist.
Calculator inputs
Result
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What is this calculator?
Example heart-rate target using a simplified heart-rate reserve model. The formula, a worked example, and a reference table are below. Results are for education only, not medical advice.
How it works
Karvonen-style example: THR ≈ HRrest + intensity × (HRmax − HRrest); page uses ~70% HRR illustration.
Example
HRrest 60, HRmax 180 HRR 120; 70% THR ≈ 60 + 84 = 144 bpm.
Reference Table
| Value | Meaning |
|---|---|
| Moderate | ~50–70% |
| Hard | ~70–85% |
| Very hard | Short bursts |
FAQ
RPE scale?
Pair numbers with perceived exertion when HR is unreliable.
Afib?
Irregular rhythms make pulse-based training harder—seek medical advice.
Warm-up?
Gradual ramp reduces cardiac stress at session start.
Fat-burn zone myth?
Total energy balance drives fat loss more than a narrow HR band.