Target Heart Rate Calculator
Find your target training heart rate at any effort percentage.
Target heart rate
Setting a single heart rate target
This calculator gives you one specific target using the Karvonen (heart rate reserve) method, useful when a workout plan calls for a single intensity rather than a full zone range.
See the heart rate zone calculator for the full five-zone breakdown if you're structuring an entire training week rather than a single session.
Where these numbers come from
The formulas and default values in this calculator are based on:
- Karvonen, M.J. et al. (1957) heart rate reserve method
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
What intensity should I use for an easy run?
Roughly 60 to 70% is a common target for easy, conversational-pace training.
What intensity is a tempo effort?
Tempo efforts typically sit around 80 to 88%, a 'comfortably hard' pace you could sustain for a moderate duration but not indefinitely.
Why does this calculator need my resting heart rate?
The Karvonen method uses resting heart rate to personalize the target, rather than relying on max heart rate alone.
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