Overview
A training heart-rate range is a tool for pacing intensity, but it is an age-based estimate and does not measure your fitness or heart health. Use it as general guidance only, with perceived effort and professional advice taking priority.
Formula
Estimate maximum heart rate as 220−age, then multiply by intensity, or use heart-rate reserve in the Karvonen method.
How it works
Enter age and resting rate
Resting rate is needed for Karvonen only.
Choose intensity
Start light if you are new to exercise.
Monitor how you feel
Heart rate does not replace attention to dizziness, pain or breathlessness.
Worked examples
Age 30, resting 60, moderate
Karvonen gives about 138–151 bpm.
Age 30, percent method
Moderate intensity gives about 114–133 bpm.
Frequently asked questions
Which method is more accurate?
Karvonen accounts for resting heart rate but remains an estimate. A supervised exercise test gives measured values.
Is 220−age accurate?
It is approximate and can be off by several beats. Do not base medical decisions on it.
Is it suitable for people on heart medication?
Medications can alter heart rate; do not use these targets without medical guidance.
What if I exceed the range?
Reduce intensity and sit down if you feel unusually unwell. Do not continue with chest pain or dizziness.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.