| Metric | Value | Copy |
|---|---|---|
| {{ r.label }} | {{ r.value }} |
| Zone | Effort % | BPM | Copy |
|---|---|---|---|
| {{ z.zone }} | {{ z.percent }} | {{ z.bpm }} |
| Zone (Range) | Effort % | BPM Range | Copy |
|---|---|---|---|
| {{ b.label }} | {{ b.lo }}–{{ b.hi }} | {{ b.bpmMin }}–{{ b.bpmMax }} |
Training intensity is easier to control when you translate effort into beats per minute. This target heart rate calculator online helps you estimate maximum heart rate (MHR), heart-rate reserve (HRR), and intensity bands used in endurance coaching. You get practical bpm values for steady aerobic work, tempo efforts, and threshold sessions without a lab test. The approach aligns with common exercise physiology practice and the way many wearable devices summarize zones today.
Enter age and a desired effort percentage, then choose how to base calculations: as a portion of MHR or using HRR via the Karvonen method. Optionally add a measured resting heart rate to personalize results. The tool converts your selections into a target bpm and zone labels that support pacing decisions, indoor cycling workouts, or run-walk programming. Outputs are designed to export or share for planning, logging, and quick comparison across training days.
For example, during a foundation run you might aim for a moderate effort that lands comfortably below threshold; the calculator returns a bpm target alongside the corresponding zone to guide your pace. If you include a consistent resting value, zone bands adapt to your current condition. Use perceived exertion and common sense alongside numbers, especially when fatigued, ill, or on medication. This tool provides informational estimates and does not substitute professional advice.
The calculator estimates maximum heart rate (M) from age and then derives a target heart rate (THR) based on either a percentage of M (%Max) or a percentage of heart-rate reserve (%HRR). Heart-rate reserve equals M minus resting heart rate (r). Four published formulas are available for M, and outputs include single-point targets, discrete zone waypoints, and zone ranges. All computations produce integer bpm values suitable for pacing, intervals, and plan templates.
Formulas (a: age in years; r: resting bpm; e: effort %):
Rounding uses nearest integer; age is floored to a whole year before applying formulas.
| Zone | Effort Band (%) | Descriptor |
|---|---|---|
| Z1 | 50–60 | Recovery |
| Z2 | 60–70 | Endurance |
| Z3 | 70–80 | Tempo |
| Z4 | 80–90 | Threshold |
| Z5 | 90–100 | VO₂ Max |
Bands are applied to either %Max or %HRR, so identical percentages can yield different bpm depending on whether resting heart rate is provided and valid.
| Parameter | Meaning | Unit/Datatype | Typical Range | Notes |
|---|---|---|---|---|
| Age | Chronological age used by M formulas. | integer (years) | 10–100 | Floored to whole years; must be > 0 for results. |
| Effort | Desired training intensity. | integer (%) | 1–100 | Clamped to range; drives targets and zones. |
| Formula | Choice of Fox, Tanaka, Nes, or Gulati (women). | enum | — | Each sets M; Tanaka/Nes/Gulati are rounded. |
| Basis | %Max or %HRR (Karvonen). | enum | — | %HRR activates only when 0 < r < M; otherwise falls back to %Max. |
| Resting HR | Optional resting heart rate. | integer (bpm) | 40–80 | Minimum 0; typical range shown in help; required for %HRR. |
Example: a = 35 years, r = 60 bpm, e = 70 %, with Tanaka for M.
Values are rounded to the nearest bpm and honor the effort clamp.
Common MHR estimators include Fox & Haskell’s “220 − age,” Tanaka et al. (2001) “208 − 0.7×age,” Nes et al. (2013) “211 − 0.64×age,” and Gulati et al. (2010) “206 − 0.88×age” for women. The Karvonen method uses heart-rate reserve to individualize targets.
Calculations, charts, and CSV/JSON exports run entirely in your browser; the code makes no network requests, and nothing is uploaded or stored server-side. Outputs are educational and not medical advice.
Follow these steps to generate targets, zones, and optional exports.
Example: Age 35 at 70 % returns ~129 bpm on %Max; with r = 60 bpm, %HRR returns ~147 bpm.
You now have actionable bpm targets and exportable tables for planning your session.
Fox is the classic default; Tanaka and Nes are widely cited alternatives; Gulati is women-specific. Try each and compare against a recent field test if available.
Heart-rate reserve equals maximum heart rate minus resting heart rate. The %HRR (Karvonen) basis uses r and HRR; it activates only when r is greater than 0 and less than M.
Formulas estimate population averages and may deviate for individuals. Effort is clamped to 1–100 % and outputs are rounded to the nearest bpm, which can shift zone edges slightly.
No. All calculations, charts, and CSV/JSON creation occur locally in your browser; the code performs no fetch/XHR calls.
Yes, once loaded. Calculations and exports do not require connectivity because everything runs on the client side.
Inputs use years, percent, and bpm. Tables can be copied or downloaded as CSV, and a structured JSON payload is available for automation.
Keys include inputs (age, effort, formula, basis, rest_hr), totals (bpmMaximum, bpmTarget, heartRateReserve, basisLabel), and tables (rates, zones, ranges).