basic

Target Heart Rate Zone from Max and Resting HR Calculator

THR = (HR_max − HR_rest) × intensity% + HR_rest.

Calculates target heart rate training zones using the Heart Rate Reserve (HRR) method. Enter lower and upper intensity percentages to define a training zone range.

Daniel Oh By Daniel Oh
Published Last reviewed 1 min read

Inputs

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

HRR = HR_max − HR_rest; THR = HRR × intensity/100 + HR_rest

In depth

Calculates target heart rate training zones using the Heart Rate Reserve (HRR) method. Enter lower and upper intensity percentages to define a training zone range.