Target Heart Rate Calculator
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| Max Heart Rate (Fox) | — |
|---|---|
| Max Heart Rate (Tanaka) | — |
| Max Heart Rate (Gellish) | — |
How Target Heart Rate Zones Are Determined
Your target heart rate is a range of heartbeats per minute that allows your cardiovascular system to train safely and effectively. It is calculated relative to your maximum heart rate (HRmax).
Max Heart Rate Equations
We calculate HRmax using three popular scientific research equations (where $A$ represents Age):
- **Haskell & Fox (Standard):** $\text{HRmax} = 220 - A$
- **Tanaka (2001):** $\text{HRmax} = 208.5 - 0.7 \times A$
- **Gellish (2007):** $\text{HRmax} = 207 - 0.7 \times A$
Training Zone Calculation Methods
- **Fox Method (Standard):** Multiply HRmax directly by intensity percentages: $$\text{Target HR} = \text{HRmax} \times \text{Intensity}\%$$
- **Karvonen Method (Heart Rate Reserve - HRR):** Factoring in resting heart rate ($\text{HR}_{\text{rest}}$) provides a highly personalized split: $$\text{HRR} = \text{HRmax} - \text{HR}_{\text{rest}}$$ $$\text{Target HR} = (\text{HRR} \times \text{Intensity}\%) + \text{HR}_{\text{rest}}$$
Disclaimer. Heart rate calculations are statistical guidelines. Individual target ranges depend on fitness level, medications (e.g., beta-blockers), caffeine, stress, and medical history. Consult a physician before starting any intense cardiovascular exercise program.