Heart Rate Training Goal Calculator
Estimate heart-rate training zones from age and resting heart rate for cardio sessions.
Advanced inputs+
How this works
Uses the Karvonen heart-rate reserve method: resting heart rate plus a percentage of max heart rate minus resting heart rate.
Medical disclaimer
Educational tool only — not medical advice. Consult a qualified provider.
Goal notes
Use this heart rate training goal page when you want intensity ranges instead of pace or calorie targets. The calculator opens with an age and resting heart rate that produce Karvonen-style zones, including a zone two range for easier aerobic sessions. Heart-rate formulas are only estimates because medication, heat, hydration, fatigue, device accuracy, and individual maximum heart rate can all change the numbers. Adjust age and resting heart rate, then compare the output with perceived effort and any clinician guidance relevant to your health history.
- Selected goal
- Train by heart rate
- Starting age
- 45 years
- Starting resting heart rate
- 58 bpm
- Primary calculator
- Heart Rate Zones Calculator
Source: American Heart Association Target Heart Rates (accessed 2026-05-06).
Frequently asked questions
What are heart-rate zones useful for?+
They give estimated intensity ranges that can help separate easy aerobic work, moderate efforts, and harder sessions.
Why might my real zones differ?+
Age formulas are averages. Medication, heat, hydration, fatigue, device readings, and individual maximum heart rate can change real training intensity.
Should I use these zones for cardiac rehab?+
No. Cardiac rehab or medical exercise limits should come from a qualified clinician, not a public calculator.