Target Heart Rate Calculator
Your target heart rate for any intensity.
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Working at the right heart rate gets you the training effect you want. This calculator finds your target beats per minute at any intensity, from an easy recovery pace to a full-effort interval, using the Karvonen or percentage-of-max method.
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Target Heart Rate — The Quick Answer
For moderate exercise, aim for about 64–76% of your maximum heart rate. With the Karvonen method, target HR = ((max − resting) × intensity) + resting.
Shortcut
Karvonen: ((Max − Rest) × %) + Rest | %-of-max: Max × % | Max ≈ 220 − age
Intensity ranges by effort
| Intensity | % of max HR | Feel |
|---|---|---|
| Very light | 50–60% | Comfortable, easy chat |
| Light | 60–70% | Slightly warm, can talk |
| Moderate | 70–80% | Breathing deeper, short sentences |
| Hard | 80–90% | Challenging, few words |
| Maximum | 90–100% | All-out effort, can't talk |
For general health, guidelines usually recommend either 150 minutes a week of moderate activity (roughly 64–76% of max) or 75 minutes of vigorous activity (77–93%).
How It Works
The Formulas
Two ways to set a target
Formula
Karvonen: Target = ((Max − Rest) × %) + Rest %-of-max: Target = Max × % Max ≈ 220 − age
Variables
Maximum heart rate
Estimated as 220 − age, or a value from an actual test — the upper limit used to set intensities.
Resting heart rate
Your waking heart rate, used by the Karvonen method to personalise the target.
Intensity
The fraction of your capacity you want to work at — 70% is typical for steady cardio.
Note: The Karvonen method generally gives more personal targets because it works from your heart rate reserve. The simple %-of-max method ignores resting rate and is quicker but blunter.
Worked Example: A 70% Target for a 30-Year-Old
Both methods, with a resting heart rate of 60 bpm
Estimate maximum heart rate
220 − 30 = 190 bpm
Simple %-of-max method
0.70 × 190 = 133 bpm
Karvonen method (uses resting HR)
((190 − 60) × 0.70) + 60 = 151 bpm
Pick a method and aim for the range
Target ≈ 133–151 bpm for moderate-to-hard effort
Reference Guide
| Intensity | % of max HR | How it feels |
|---|---|---|
| Very light | 50–60% | Easy, could sing |
| Light | 60–70% | Comfortable, can chat |
| Moderate | 70–80% | Breathing deeper, short sentences |
| Hard | 80–90% | Challenging, few words |
| Maximum | 90–100% | All-out, can't talk |
How Hard Should You Actually Train?
Matching intensity to your goal — and the talk test
The sweet spot for general health and base fitness. Guidelines suggest about 150 minutes a week of moderate activity. At this level you can hold a conversation but not sing — the simplest check there is.
Best for: Steady cardio and general health
Harder work for a bigger training stimulus in less time — roughly 75 minutes a week can substitute for 150 minutes of moderate. You'll manage only a few words at a time. Use it in deliberate doses, not every session.
Best for: Intervals and time-efficient fitness gains
Improvement comes from balancing stress and recovery. If your easy sessions creep up in intensity, you never fully recover and your hard days suffer. A low target heart rate on recovery days is the discipline that lets you push when it counts.
Best for: Protecting recovery so hard sessions stay productive
220 − age varies by 10–15 bpm between individuals, so cross-check your target against the talk test. This is general fitness guidance, not medical advice — if you have a heart condition or take medication affecting heart rate, speak to a doctor first.
Best for: Pairing the number with how your body actually feels
What Is a Target Heart Rate?
A target heart rate is the beats-per-minute range you aim to stay within during exercise to hit a chosen intensity — turning a vague instruction like 'exercise moderately' into a concrete number you can check on a watch. For moderate exercise that's roughly 64–76% of your maximum heart rate; for vigorous exercise, about 77–93%. This calculator finds your target using either a straight percentage of estimated maximum heart rate or the Karvonen method, which uses your heart rate reserve for a more personal figure. Pair the number with the talk test — chat comfortably means moderate, only a few words means vigorous — and you can train each session at the intensity its purpose demands.
Key Features
💡 Pro Tips
- →Use the talk test as a free cross-check: if your watch says 'easy' but you're gasping, trust your breathing over the number.
- →For general health, aim for about 150 minutes a week of moderate activity or 75 minutes of vigorous, or a mix of the two.
- →Measure your pulse for 15 seconds and multiply by four for a quick manual reading when you don't have a monitor.
- →If a target band feels clearly wrong, your true max heart rate differs from 220 − age — adjust using a field test.
Common Mistakes
Doing every workout at the same moderate effort
Training improves through contrast — easy days easy, hard days hard. A constant medium intensity leaves easy days too taxing and hard days too soft, so neither does its job.
Relying on the estimated max heart rate as exact
220 − age is an average and can be off by 10–15 bpm, shifting your whole target. Cross-check with the talk test or use a tested maximum.
Ignoring medication and health conditions
Some medications (such as beta-blockers) lower heart rate, making standard targets misleading. If you have a heart condition or take such medication, get medical advice before training to heart-rate targets.
Research & Citations
Sources and standards referenced for the factual claims on this page
- [1]
American Heart Association (AHA) (2021). Target Heart Rates for Exercise. heart.org.
Target heart rate ranges for moderate and vigorous exercise.
View source - [2]
World Health Organization (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. WHO, Geneva.
The 150-minute moderate / 75-minute vigorous activity recommendations.
View source - [3]
American College of Sports Medicine (ACSM) (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
Intensity classification and the talk test.
View source
This calculator is a reference tool, not a substitute for professional advice. Verify important health, financial, legal, or safety decisions with a suitably qualified professional.
Last updated: October 7, 2026
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Frequently Asked Questions
What is a good target heart rate for exercise?
For moderate-intensity exercise, aim for roughly 64–76% of your maximum heart rate; for vigorous exercise, 77–93%. The exact bpm depends on your age and resting rate — enter them above for a personalised target.
How do I find my target heart rate?
Estimate your max HR (220 − age), pick an intensity percentage, and apply the formula. The Karvonen version — ((max − resting) × %) + resting — is preferred because it accounts for your resting heart rate.
How do I measure my heart rate during exercise?
Use a chest strap or wrist monitor for accuracy, or take a manual pulse for 15 seconds and multiply by four. A watch's optical sensor can lag during fast changes in intensity.
What's the talk test?
A simple way to gauge intensity without a monitor. If you can chat comfortably, you're at light-to-moderate effort; if you can only manage a few words, you're working hard. It's a handy cross-check on your heart rate.