AtlasCalc❤️ HealthbeginnerOffline
Target Heart Rate
Maximum and target heart rate zones (Karvonen formula).
Inputs
Enter your values below.
Result
Your answer appears here.
Enter values and press Calculate — the result appears here.
How it works
The formula behind this calculator.
MHR ≈ 220 − age (estimate); Target HR = MHR × intensity%
- age
- Age in years
- intensity
- Target effort (%)
Maximum heart rate varies between individuals. The 220−age formula is a population average — your real max may be 10–20 bpm different.
Example: 30 yr old, 70% intensity: 190 × 0.7 = 133 bpm
Ref: Fox formula (1971)
Tips
- 💡 Maximum heart rate = 220 − age is an estimate. Individual maxes can vary by 10–20 bpm.
- 💡 For fat burn, aim for 60–70% of max. For cardio improvement, 70–85%.