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Cycling Heart Rate Calculator.

Calculate a target heart rate with the Karvonen heart-rate-reserve formula.

On-device calculationNo signup
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Set your values

Results update as you type.

Heart-rate reserve (bpm): 130

Heart-rate reserve (bpm)

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Target heart rate (bpm): 151

Target heart rate (bpm)

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Results update automatically as you type.

Use Cases

Set training zones for endurance cycling

Use the calculator to find the heart rate range for different intensities, helping you pace long rides and avoid overexertion.

Example: Enter max HR 185 bpm, resting HR 60 bpm, intensity 70% to get a target of 147 bpm.

Plan interval workouts

Determine the target heart rate for high-intensity intervals to ensure you're training at the right effort level.

Example: Use 85% intensity to find your interval target, e.g., 166 bpm for the same values.

Frequently Asked Questions

What is the heart-rate-reserve formula?
The heart-rate-reserve formula (Karvonen method) calculates target heart rate as: Target HR = Resting HR + (Intensity% × (Max HR - Resting HR)). It accounts for your resting heart rate, giving a more personalized training zone than simple max heart rate percentages.
How do I find my maximum heart rate?
You can estimate your max heart rate with age-based formulas (e.g., 220 minus age), but for accuracy, consider a lab test or a field test with a heart rate monitor. This calculator uses the value you enter, so use your best estimate or measured value.
What intensity should I use for cycling?
Intensity depends on your goal: endurance rides often use 60-70%, tempo 70-80%, and intervals 80-90%. Start with a moderate intensity (e.g., 70%) and adjust based on your fitness and perceived effort.

Tips & Common Mistakes

Tips

  • Measure your resting heart rate in the morning before getting out of bed for the most accurate baseline.
  • Use a heart rate monitor to track your actual heart rate during rides and compare it to the calculated target.
  • Re-evaluate your resting heart rate periodically, as it may decrease with improved fitness, affecting your target zones.
  • Start with a lower intensity (e.g., 60%) if you're new to cycling, and gradually increase as your fitness improves.

Common Mistakes to Avoid

  • Using your age-predicted max heart rate without adjusting for individual variations, which can be off by 10-20 bpm.
  • Entering intensity as a decimal (e.g., 0.7) instead of a percentage (70), leading to an incorrect target.
  • Ignoring your resting heart rate and using only max heart rate percentages, which may not reflect your true training zones.

Last updated: August 13, 2026