Target Heart Rate Calculator
Your max heart rate and five training zones by age.
Formula
About this calculator
Training by heart rate takes the guesswork out of exercise intensity. A target heart rate calculator shows you the beats-per-minute ranges that correspond to different training effects — from easy recovery efforts to all-out intervals — so you can make each workout do what you intend rather than drifting into a vague middle gear.
It starts with your maximum heart rate. Rather than the old 220-minus-age rule, this tool uses the Tanaka formula, 208 minus 0.7 times your age, which research has shown to be more accurate across the adult population. From that maximum it maps five zones, each defined as a percentage band, covering recovery, base/fat-burning, aerobic, anaerobic and VO2-max efforts.
If you also enter your resting heart rate, the calculator switches to the Karvonen method, which works from your heart-rate reserve — the gap between your resting and maximum rates. This personalises the zones to your fitness level, since a well-trained heart with a low resting rate produces different targets than an untrained one. It is the method most coaches prefer for exactly that reason.
Use the zones to structure training: most endurance work belongs in the lower aerobic zones, with shorter, harder efforts in the top zones. As a general safety note, these are guidelines rather than medical limits, and anyone new to intense exercise or with a heart condition should check with a doctor before pushing into the higher zones.
Frequently asked questions
How is maximum heart rate calculated?
This tool uses the Tanaka formula, 208 − 0.7 × age, which studies find more accurate than the traditional 220 − age rule.
What is the Karvonen method?
It sets zones using your heart-rate reserve (max minus resting HR), personalising the ranges to your fitness. Enter a resting heart rate to switch the calculator to this method.
Which zone burns the most fat?
The lower aerobic zones (about 60–70% of max) use a higher proportion of fat, but higher-intensity work burns more total calories. Both have a place in a balanced plan.
Are these zones exact?
They are estimates from age and resting heart rate. Individual maximums vary, so treat the ranges as guidance and check with a doctor before intense training.
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⚠️ Heart-rate targets are general fitness guidance, not medical advice. Consult a physician before beginning vigorous exercise, especially with any heart condition.