STEP 1. Do you know your maximum heart rate?
If NO, we'll calculate it for you. Just enter your age below
Enter your age     

If YES, enter your Max HR below
Max HR              
STEP 2. Enter your RHR:        
The most accurate way to measure your resting heart rate(RHR)is to take your pulse in the morning, in bed, BEFORE YOUR FEET HIT THE GROUND. Do this for 2 or 3 consecutive days. The lowest measured heart rate from those days is your resting heart rate.

  low intensity medium intensity high intensity
% of max heart rate  60% 65% 70% 75% 80% 85% 90% 95% 100%
Heart Rate Targets                   
Approximate pace  recovery very easy easy marathon 1/2 marathon 15k 10k 5k 3k
Workout focus  aerobic aerobic aerobic aerobic low Anaerobic Threshold (AT) Anaerobic Threshold (AT) High AT / Low Vo2Max vo2 max high vo2max
Effort/feel  conversational, no huffing and puffing light to medium pressure on the upper body to sustain strong effort huffing and puffing, definite pressing to maintain pace


The Formula used for correlating MHR to age is: MHR = 208 - (.7 x age). The formulas used in this calculator are based on the Karvonen formula, which Coach Roy Benson used to create his Target Heart Rate Calculator (paper graph form) in 1991. We thank him for his permission and inspiration.