Target Heart Rate Calculator

Target Heart Rate is evaluated from Age, Resting Heart Rate and Target Intensity - Low. The calculation reports Estimated Max Heart Rate, Heart Rate Reserve and Target HR - Low End.

Results

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About the Target Heart Rate Calculator

Target Heart Rate is treated here as a quantitative relation between Age, Resting Heart Rate, Target Intensity - Low and Target Intensity - High and Estimated Max Heart Rate, Heart Rate Reserve, Target HR - Low End and Target HR - High End.

The calculator uses a multi formula configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.

Formula basis:
Max HR = 208 - (0.7 x Age) [Tanaka formula]
HRR = Max HR - Resting HR
Target HR = Resting HR + (HRR x Intensity%)

Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.

Formula & How It Works

The calculation applies the following relations exactly as recorded in the metadata:

Max HR = 208 - (0.7 x Age) [Tanaka formula]
HRR = Max HR - Resting HR
Target HR = Resting HR + (HRR x Intensity%)

Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.

Worked Examples

Example 1: Fat Burning Zone — 40-Year-Old Male

Inputs

age: 40 resting_hr: 68 intensity_lo: 60 intensity_hi: 70
Estimated Max Heart Rate: 180 bpm. Heart Rate Reserve: 112 bpm. Target HR - Low End: 135 bpm. Target HR - High End: 146 bpm

With Age = 40, Resting Heart Rate = 68, Target Intensity - Low = 60 and Target Intensity - High = 70 as the stated inputs, the result is Estimated Max Heart Rate = 180 bpm, Heart Rate Reserve = 112 bpm and Target HR - Low End = 135 bpm. Each value corresponds to the declared output fields.

Example 2: Aerobic Training — 25-Year-Old Female

Inputs

age: 25 resting_hr: 62 intensity_lo: 65 intensity_hi: 75
Estimated Max Heart Rate: 191 bpm. Heart Rate Reserve: 129 bpm. Target HR - Low End: 146 bpm. Target HR - High End: 158 bpm

With Age = 25, Resting Heart Rate = 62, Target Intensity - Low = 65 and Target Intensity - High = 75 as the stated inputs, the result is Estimated Max Heart Rate = 191 bpm, Heart Rate Reserve = 129 bpm and Target HR - Low End = 146 bpm. Each value corresponds to the declared output fields.

Example 3: High Intensity Threshold — Runner

Inputs

age: 32 resting_hr: 55 intensity_lo: 85 intensity_hi: 92
Estimated Max Heart Rate: 186 bpm. Heart Rate Reserve: 131 bpm. Target HR - Low End: 166 bpm. Target HR - High End: 175 bpm

With Age = 32, Resting Heart Rate = 55, Target Intensity - Low = 85 and Target Intensity - High = 92 as the stated inputs, the result is Estimated Max Heart Rate = 186 bpm, Heart Rate Reserve = 131 bpm and Target HR - Low End = 166 bpm. Each value corresponds to the declared output fields.

Example 4: HIIT Intervals — 50-Year-Old Active Adult

Inputs

age: 50 resting_hr: 63 intensity_lo: 90 intensity_hi: 100
Estimated Max Heart Rate: 173 bpm. Heart Rate Reserve: 110 bpm. Target HR - Low End: 162 bpm. Target HR - High End: 173 bpm

With Age = 50, Resting Heart Rate = 63, Target Intensity - Low = 90 and Target Intensity - High = 100 as the stated inputs, the result is Estimated Max Heart Rate = 173 bpm, Heart Rate Reserve = 110 bpm and Target HR - Low End = 162 bpm. Each value corresponds to the declared output fields.

Common Use Cases

  • Find target heart rate for fat burning zone
  • Calculate heart rate for a specific training intensity
  • Verify correct workout intensity before exercising
  • Use with a heart rate monitor to train precisely