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Target Heart Rate

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


For measuring heart rate, Index and middle fingers or heart rate monitor are used, for measuring heart rate without the use of a heart rate monitor, palpation of the pulse at the radial artery is most common. Use index and middle finger and press against the radial artery on the lateral portion of the wrist.

  • Find your pulse with your fingers, not your thumb, while lying in bed before you get up in the morning

  • For resting heart rate, palpate for 15 seconds while counting HR, multiply beats 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).

  • To calculate your average Resting Heart Rate, 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.

Resting Heart Rate


Your Age
% of Exercise Intensity
Enter all details

Your Maximum Heart Rate


Your Ideal Target Heart Rate


Target Heart Rate Training Zones

Target Zone
% of Intensity
THR in Bpm
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