Target Heart Rate Calculator
Estimate your maximum heart rate and the five common training zones, using the Karvonen method when you know your resting heart rate.
Result
Enter your values and select Calculate to see the result.
How to use this calculator
- Enter your age.
- Optionally enter your resting heart rate, measured on waking. This uses the more personal Karvonen method.
- Choose a maximum heart rate formula. The table shows the beats-per-minute range for each zone.
Formula
Maximum heart rate (HRmax):
- 220 − age (the most widely used estimate)
- 208 − 0.7 × age (Tanaka, 2001)
Without a resting heart rate: target = HRmax × intensity.
Karvonen (heart-rate reserve): target = (HRmax − resting) × intensity + resting.
Worked example
Age 40
HRmax = 220 − 40 = 180 bpm. Zone 2 (60–70%) is 108–126 bpm.
Age 40 with a resting rate of 60
Heart-rate reserve = 180 − 60 = 120. Zone 2 is 120 × 0.6 + 60 = 132 to 120 × 0.7 + 60 = 144 bpm.
Assumptions and limitations
- Age-based formulas can differ from your true maximum by 10–20 bpm. A supervised exercise test is the most accurate.
- Medicines such as beta blockers change heart-rate response.
- If you have a heart condition or are new to exercise, ask a doctor before training at high intensity.
Frequently asked questions
Which zone burns the most fat?
Lower zones use a higher share of fat for fuel, but higher zones burn more total energy per minute. Consistency matters more than the zone.
How do I measure my resting heart rate?
Count your pulse for 60 seconds after waking, before getting up, on a few mornings and take the average.