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Target Heart Rate Calculator

This Target Heart Rate Calculator helps determine the optimal pulse range during physical exercise based on your age and resting heart rate. It’s particularly useful for athletes, fitness enthusiasts, and health professionals to monitor cardiovascular intensity and ensure workouts remain within a safe and effective zone.

Target Heart Rate Estimator

Input Fields
rest
bpm
age
years

Target Heart Rate Zones Formula

Formula
\[\text{Max HR} = 220 – \text{Age} \]\[\text{Target HR} = \text{Resting HR} + (\text{Max HR} – \text{Resting HR}) \times \% \text{Intensity}\]

Explanation:

  • Max HR is your estimated maximum heart rate.
  • Target HR is the pulse rate you aim for during exercise at a certain intensity (commonly 50–85%).
  • This method is known as the Karvonen Formula, widely used in fitness and health care.


This calculator is useful for athletes, personal trainers, and individuals tracking fitness levels. Target pulse zones vary based on training goals:

  • 50–70% for fat-burning

  • 70–85% for cardiovascular improvement

Knowing your target pulse helps optimize workout effectiveness and prevent overtraining or undertraining. Use this tool before starting cardio exercises to set proper goals.

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