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
16 years old 17 years old 18 years old 19 years old 20 years old 21 years old 22 years old 23 years old 24 years old 25 years old 26 years old 27 years old 28 years old 29 years old 30 years old 31 years old 32 years old 33 years old 34 years old 35 years old 36 years old 37 years old 38 years old 39 years old 40 years old 41 years old 42 years old 43 years old 44 years old 45 years old 46 years old 47 years old 48 years old 49 years old 50 years old 51 years old 52 years old 53 years old 54 years old 55 years old 56 years old 57 years old 58 years old 59 years old 60 years old 61 years old 62 years old 63 years old 64 years old 65 years old 66 years old 67 years old 68 years old 69 years old 70 years old 71 years old 72 years old 73 years old 74 years old 75 years old 76 years old 77 years old 78 years old 79 years old 80 years old 81 years old 82 years old 83 years old 84 years old 85 years old 86 years old 87 years old 88 years old 89 years old 90 years old 91 years old 92 years old 93 years old 94 years old 95 years old 96 years old 97 years old 98 years old 99 years old
Your Average Resting
30 BPM 31 BPM 32 BPM 33 BPM 34 BPM 35 BPM 36 BPM 37 BPM 38 BPM 39 BPM 40 BPM 41 BPM 42 BPM 43 BPM 44 BPM 45 BPM 46 BPM 47 BPM 48 BPM 49 BPM 50 BPM 51 BPM 52 BPM 53 BPM 54 BPM 55 BPM 56 BPM 57 BPM 58 BPM 59 BPM 60 BPM 61 BPM 62 BPM 63 BPM 64 BPM 65 BPM 66 BPM 67 BPM 68 BPM 69 BPM 70 BPM 71 BPM 72 BPM 73 BPM 74 BPM 75 BPM 76 BPM 77 BPM 78 BPM 79 BPM 80 BPM 81 BPM 82 BPM 83 BPM 84 BPM 85 BPM 86 BPM 87 BPM 88 BPM 89 BPM 90 BPM 91 BPM 92 BPM 93 BPM 94 BPM 95 BPM 96 BPM 97 BPM 98 BPM 99 BPM 100 BPM
Your Desired
35% 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%
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YOUR MAXIMUM HEART RATE:
Calculate Your Average Resting Heart Rate
Find your pulse with your fingers, not your thumb, while lying in bed before you get up in the morning.
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).
Record your heart rate for five days.
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
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