Target Heart Rate Calculator (Karvonen Method)
Enter your age and resting heart rate to get your target heart-rate range for moderate, vigorous or custom-intensity exercise.
- Nothing you type is stored
- Free
- No signup
Your target heart rate
128–151bpm
- Estimated maximum heart rate
- 185 bpm
- Heart-rate reserve
- 115 bpm
- Beats in 10 seconds
- 21–25
An estimate for general information, not medical advice.
By intensity
| Intensity | Heart rate (bpm) | In 10 s |
|---|---|---|
| 50% | 128 | 21 |
| 55% | 133 | 22 |
| 60% | 139 | 23 |
| 65% | 145 | 24 |
| 70% | 151 | 25 |
| 75% | 156 | 26 |
| 80% | 162 | 27 |
| 85% | 168 | 28 |
| 90% | 174 | 29 |
How to use
- Enter your age and your resting heart rate (count your pulse for 60 seconds after waking).
- Choose moderate, vigorous or a custom range.
- Exercise so your pulse stays inside the range shown.
Good to know
The Karvonen method uses your heart-rate reserve: target = resting HR + (maximum HR − resting HR) × intensity. Because it includes your resting pulse, it suits fitter people better than a plain percentage of maximum.
Example: age 40, resting 70 bpm. Maximum = 180, reserve = 110. At 50–70% the target is 70 + 55 = 125 to 70 + 77 = 147 bpm. The 10-second count (÷ 6) helps when you check your pulse during a walk.
Moderate (50–70%) suits beginners and daily brisk walking; vigorous (70–85%) is for people who already exercise regularly. The maximum comes from an age formula, so treat the range as a guide and listen to your body.
Questions
What is a good target heart rate for walking?
For brisk walking aim for the moderate band, about 50–70% of your heart-rate reserve. For a 40-year-old with a resting pulse of 70 that is about 125–147 bpm.
How do I measure my resting heart rate?
Sit or lie quietly after waking up, find the pulse at your wrist or neck and count for 60 seconds. Average it over three mornings.
Why use Karvonen instead of a percentage of maximum?
It accounts for your fitness through your resting pulse, so two people of the same age can get different targets.
My heart rate goes above the target. Is that bad?
Short spells above the range are common. If you feel dizzy, breathless or have chest discomfort, slow down and see a doctor.
Can I use this if I take BP medicine?
Some medicines, such as beta-blockers, keep the pulse low, so the targets may not apply. Ask your doctor for a personal range.