Target Heart Rate Calculator
Calculate your optimal cardio training zones, maximum heart rate (MHR), and Heart Rate Reserve (HRR) using clinically validated cardiology formulas.
Karvonen HRR Gold Standard
AHA & CDC Compliant
Tanaka • Fox • Gellish • HUNT
Estimated Max HR
184 BPM
Tanaka Formula
Heart Rate Reserve (HRR)
119 BPM
Available aerobic cushion
Resting Heart Rate
65 BPM
Good Cardiovascular Fitness
Intensity Range
60% – 70%
Karvonen Method
Visual Training Intensity Spectrum
Zone 2 Active
Rest: 65 bpm
Aerobic: 135 bpm
Max: 184 bpm
| Zone & Intensity | Target Heart Rate | Effort / Talk Test | Primary Fuel | Benefit & Focus |
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Different clinical formulas predict slightly different maximum heart rates because individual physiology varies by genetics, stroke volume, and exercise history:
Clinical & Cardiac Medication Notice:
If you are taking blood pressure or heart medications such as Beta-Blockers (e.g., Metoprolol, Atenolol) or Calcium Channel Blockers, your maximum heart rate may be lowered by 15–25 beats per minute. In such cases, use the Talk Test or the Rate of Perceived Exertion (RPE / Borg Scale) rather than target BPM numbers, and always consult your cardiologist.
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