Free calculator
Target Heart Rate Calculator
Estimate target heart-rate ranges for cardio training zones.
Why target heart rate helps
Target heart-rate ranges help stop every cardio session from becoming a hard session. Easy work, moderate work and hard intervals all have a place.
Formula-based heart-rate estimates can be wrong for individuals, but they are useful starting points for general training structure.
How to apply it
Use easier zones for repeatable base work and harder zones for planned intervals. If symptoms, dizziness, chest pain or unusual breathlessness occur, stop and seek medical advice.
Related tools and guides
Target Heart Rate Calculator FAQs
Is this medical advice?
No. This is general information only.
How should I use the result?
Use it as a starting point and adjust based on real results and qualified advice where needed.
Why do calculator results differ?
Different formulas use different assumptions. Real-world tracking matters more than one estimate.