Target Heart Rate Calculator

Calculate a target using either heart-rate reserve or a percentage of maximum, compare the two denominators, and keep your maximum source explicit.

Calculation inputs

Check the method before the percentage

1
Use the appropriate maximum source
A supplied value and an age prediction are different kinds of input.
2
Enter a calm resting measurement
The same resting baseline is used throughout the comparison.
3
Apply the named denominator
The selected card determines whether the percentage means reserve or maximum.

Measurement and method sources are linked below. Illustrations explain the workflow; they do not supply measurement data.

Compare reserve with percentage of maximum

The reserve diagram shows the HRR calculation. At the same numerical percentage, %HRmax gives 123.5 bpm and %HRR gives 146.3 bpm.

Calculation results

Target heart rate calculation146.3 bpm65% of heart-rate reserve + resting

Heart-rate reserve125 bpm

Maximum entered190 bpm

Resting HR65 bpm

Same % of HRR146.3 bpm

Same % of HRmax123.5 bpm

Method difference22.8 bpm

Step-by-step solution

Choose the formula
$Target = resting + (maximum − resting) × intensity/100$
Substitute your measurements
$65 + (190 − 65) × 65/100$
Calculate in order
$Reserve 125 × 0.65 = 81.3; add 65$
Write the result
$146.3 bpm$

Representative comfortable cycling with a blank-display wrist monitor — Representative illustration · no measured heart-rate data are taken from the image.

1
Establish the maximum source
Entered maximum: 190 bpm
2
Separate baseline and reserve
190 − 65 = 125 bpm
3
Apply the selected denominator
65 + (190 − 65) × 65/100 = 146.3 bpm

Adult educational tool. Heart-rate medicines, rhythm disorders and medical conditions can change interpretation. Use clinician-set limits when you have them.

Intensity percentages are calculation inputs, not a prescribed training plan. %HRR and %HRmax are different denominators; their numerical percentages are not interchangeable.

Measurements & calculation details

146.3 bpm

Quantity	Value
Maximum source	Entered measurement
Maximum HR	190 bpm
Resting HR	65 bpm
Reserve	125 bpm
Selected intensity	65%
Selected method	Heart-rate reserve
Calculated target	146.3 bpm

Try a worked example

Choose an example to load its measurements into the calculator. Each result uses the same calculation engine as your own inputs. Back to your calculation

Understand the calculation

Concept & meaning

A target-rate calculation is a way to express intensity, not an individualized exercise prescription. This page makes the denominator visible and lets you compare outputs at the same numerical percentage.

Formula & special cases

Karvonen uses resting + (maximum − resting) × p/100. The maximum method uses maximum × p/100. Their difference is resting × (1 − p/100). Resting HR remains an input to support this comparison and check that the entered maximum exceeds it.

Scope & limitations

General guidance such as AHA percentage-of-maximum ranges is not the same as a percentage of reserve. Choose the method specified by your exercise professional. Predicted maximum values inherit model error; medicines and medical conditions may require another way to guide intensity.

Target = resting + (maximum − resting) × intensity/100

Result from your current inputs

Target heart rate calculation: 146.3 bpm

Frequently asked questions

Why do the two methods give different targets?

The reserve method starts from resting and scales only the remaining range. The maximum method scales the full maximum value from zero.

Can I use the same percentage with either method?

You can compare the arithmetic, but you should not treat the two percentages as the same prescribed intensity.

Why is resting HR still shown in maximum mode?

It supports the method comparison and checks whether the maximum and resting values are internally consistent.

What if my clinician provided a specific target?

Follow that individualized plan. This general calculator does not replace or adjust it.

Show all questions (5 more)Show fewer questions

What does the Target Heart Rate calculate?

Calculate a target using either heart-rate reserve or a percentage of maximum, compare the two denominators, and keep your maximum source explicit.

Which values should I enter?

Use the labeled fields above. Values outside the supported range clear the result and show an explanation.

What formula does this calculator use?

%HRR: Rest + (max − rest) × p/100; %HRmax: Max × p/100; Difference: Rest × (1 − p/100)

Why might my result differ from another source?

Results can differ because measurement methods, rounding and assumptions vary. This calculator is an estimate and is not a medical diagnosis.

Does the result update automatically?

Yes. Inputs and presets update the result, teaching diagram and expandable steps together. Invalid input clears the previous result.

Same percentage, different denominator

Calculation	Formula	Interpretation
%HRR	Rest + (max − rest) × p/100	The resting baseline is added back
%HRmax	Max × p/100	The percentage uses maximum directly
Difference	Rest × (1 − p/100)	Mathematical, not a personalized intensity conversion

Sources & References

ASPC clinical practice statement · 2022Reserve-based versus maximum-based exercise intensityRead the reference

American Heart AssociationGeneral maximum and target-rate contextRead the reference

References document the methods and their limitations; links and logos do not imply institutional endorsement or expert review.