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Target Heart Rate Calculator

Heart rate zones for moderate and vigorous exercise (ACSM, Karvonen method).

For everyoneActivity & rehabilitationv1.0.0

Your measurements

years
beats/min

Count your pulse for 60 seconds after waking, before getting up.

Calculated on your device. Nothing is sent to a server.

Your result will appear here

Enter your measurements, then press Calculate.

Methodology

ACSM intensity ranges with the Karvonen method

Target = resting HR + intensity × (HRmax − resting HR); moderate 40–59%, vigorous 60–89%

ACSM defines moderate intensity as 40–59% and vigorous as 60–89% of heart rate reserve.

Who it is for
Healthy adults cleared for exercise; not if taking heart-rate-lowering medicine.
Version
1.0.0

Worked example: how to calculate target heart rate

Inputs

Age
40 years
Resting heart rate
60 beats/min

Result

Moderate intensity — from (40% HRR)
108 beats/min
Moderate intensity — to (59% HRR)
131 beats/min
Vigorous intensity — from (60% HRR)
132 beats/min
Vigorous intensity — to (89% HRR)
167 beats/min

An illustration with sample values, worked out with the same method the tool above uses.

Limitations

  • If you have heart disease or symptoms during exercise, follow the plan agreed with your clinician.

References

  1. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Philadelphia: Wolters Kluwer; 2021.
  2. Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn. 1957;35(3):307–315.
  3. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156. doi:10.1016/S0735-1097(00)01054-8

Continue with your measurements

Shared measurements carry over automatically, in this tab only.

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