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ARVENRA
Athletic performance

Target Heart Rate Calculator

Your training heart-rate zone, by the Tanaka or Karvonen method.

Maximum heart rate is estimated with the Tanaka equation by default, not the familiar 220-minus-age rule. A meta-analysis showed that older formula overestimates in younger adults and underestimates in older ones.

If you supply your resting heart rate the tool switches to the Karvonen method, which builds the zone from your heart rate reserve and is more individual.

Your details

Typical range: 10 – 100

Optional. Supplying it switches to the more individual Karvonen method.

Typical range: 30 – 120

Typical range: 30 – 95

Typical range: 35 – 100

The values you enter are calculated in your browser only — nothing is stored or transmitted.

Fill in your details and press calculate — your result will appear here.

Formula and method

Maximum rate is computed from age. The zone is then either a percentage of that, or — when a resting rate is available — a percentage of the reserve added to it.

Formula used

HRmax by Tanaka (default); zone by Karvonen reserve when resting HR is known

Assumptions and limits

  • Age-predicted maximum heart rate has considerable individual variation. A supervised exercise test is more accurate.
  • If you have a heart condition or take medication that affects heart rate, talk to your doctor before using this.

Scientific sources

  1. Tanaka H, Monahan KD, Seals DR. “Age-predicted maximal heart rate revisited.” J Am Coll Cardiol. 2001;37(1):153-156.

    View source

  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. Gulati M, Shaw LJ, Thisted RA, et al. “Heart rate response to exercise stress testing in asymptomatic women.” Circulation. 2010;122(2):130-137.

    View source

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