Target Heart Rate Calculator

This is an online target heart rate calculator that finds an approximate target range for your heart rate during exercise.

What is heart rate?

The heart rate is the number of times your heart beats. The unit of heart rate if beats per minute (symbol: bpm).

What is target heart rate?

When you work out, are you doing too much or not enough? Exercising at the correct intensity can help you get the most out of your physical activity. Your target heart rate (target HR) is the heart rate at which physical effort is the most effective.

Target heart rate formula

Target heart rate can be found by applying the formula below:

TargetHR = Resting heart rate + A * Reserve


  • A is the percentage of heart rate reserve you use up. Keep reading to see the percentage range for various types of training.
  • Reserve is the heart rate reserve, calculated as max heart rate - resting heart rate.

The max heart rate formula is as below:

MaxHR = 220 - Age

What are the heart rate zones?

What’s the percentage of heart rate reserve you should use? It depends on the type of training:

  • Fat-burning range: 60% to 70%. This kind of training builds a basic foundation of endurance.
  • Aerobic range: 70% to 80%. This kind of training helps to improve your cardiovascular system. You will still feel comfortable and break a sweat, but no anaerobic burn sensation.
  • Anaerobic range: 80% to 90%. Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn.
  • Red line range: 90% to 100%. The highest total calories burned, but the lowest percentage of fat calories.

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