Calculate Your Target Heart Rate

The medically-based Karvonen formula below is the most precise method to calculate your target heart rate because it takes into account your resting heart rate.

Your Age


Your Average Resting
Heart Rate


Your Desired
Percent Effort


Calculate Your Average Resting Heart Rate

  1. Find your pulse with your fingers, not your thumb, while lying in bed before you get up in the morning.
  2. Count your pulse for 15 seconds and multiply by four, or 30 seconds and multiply by two. Example: If you count 32 beats in 30 seconds, your resting heart rate is 64 BPM (32 x 2).
  3. Record your heart rate for five days.
  4. Add the five days' resting heart rates together and divide by five to find your average resting heart rate.

Your Desired Percent Effort

40-50% — Beginner Exerciser
50-60% — Intermediate Exerciser
60-70% — Advanced Intermediate Exerciser
70-85% — Advanced Exerciser


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