Target Heart Rate Calculator
Your heart rate shows how hard your body is working during exercise. Training in a target zone helps you match a workout to a goal, such as easy aerobic exercise, fat burning or higher-intensity fitness work.
Last reviewed:
- Estimated maximum heart rate
- 187 bpm
- Method
- Percentage of maximum
- Formulas estimate the average person, and your true maximum can differ by 10 bpm or more. Some medicines and conditions change heart rate. Check with your doctor before starting intense exercise.
Heart-rate zones
| Zone | Intensity | Heart rate (bpm) |
|---|---|---|
| Very light (warm-up) | 50–60% | 94–112 |
| Light (fat burn) | 60–70% | 112–131 |
| Moderate (aerobic) | 70–80% | 131–150 |
| Hard (threshold) | 80–90% | 150–168 |
| Maximum effort | 90–100% | 168–187 |
Enter your age to estimate your maximum heart rate and the five zones. If you also enter your resting heart rate, the calculator uses the Karvonen method, which adjusts zones for your fitness.
How to use this calculator
- Enter your age.
- Optionally enter your resting heart rate in beats per minute.
- Choose a maximum heart rate formula, or keep the default.
- Read your zones and pick the one that fits your workout.
Formula and variables
Max heart rate = 208 − 0.7 × Age (or 220 − Age) Zone (percent of max) = Max × % Zone (Karvonen) = Resting + % × (Max − Resting)
- Max - estimated highest heart rate during hard exercise.
- Resting - your pulse at complete rest.
- % - the intensity of the zone, such as 50% to 60%.
The Tanaka formula is generally considered more accurate across ages than 220 − age.
Worked example
A 30-year-old with a resting heart rate of 60 bpm.
| Age | 30 years |
|---|---|
| Resting heart rate | 60 bpm |
| Estimated maximum | 187 bpm |
| Very light zone (50–60%) | 124–136 bpm |
| Light zone (60–70%) | 136–149 bpm |
- Maximum = 208 − 0.7 × 30 = 187 bpm.
- Heart-rate reserve = 187 − 60 = 127 bpm.
- 50% zone starts at 60 + 0.5 × 127 = 123.5, about 124 bpm.
What changes the result
- Fitness. A fitter heart has a lower resting rate, which the Karvonen method takes into account.
- Medicines. Beta blockers and other medicines can lower your heart rate.
- Individual variation. Real maximum heart rate can differ from the formula by 10 bpm or more.
Benefits and practical uses
- Train at the right intensity.
- Avoid overdoing workouts.
- Compare formulas and methods.
Assumptions and limitations
- Average adults, with no heart or other medical conditions.
- Formula values are estimates, not measurements.
- Resting heart rate is measured at rest, such as before getting out of bed.
Frequently asked questions
What is a good target heart rate?
For moderate exercise, many guidelines suggest about 50 to 70 per cent of your maximum heart rate, and 70 to 85 per cent for vigorous exercise.
How do I find my resting heart rate?
Count your pulse for 60 seconds after waking, before getting up. A healthy adult's rate is often 60 to 100 bpm.
Which formula should I use?
Tanaka is commonly preferred for adults. The 220 − age formula is simple but less accurate for many people.
Is this safe for everyone?
No. If you have heart disease, high blood pressure or take medicines that affect heart rate, ask your doctor before using targets.
What is the Karvonen method?
It sets zones as a share of the gap between your resting and maximum heart rates, so it adapts to your fitness.
References
Page last reviewed on . This calculator gives estimates for planning only; it is not financial advice and not an offer from any lender.