❤️ Target Heart Rate Calculator
Enter your age and resting heart rate to see your estimated maximum heart rate and the five training zones, from easy recovery to all-out effort.
How the Target Heart Rate Calculator works
Maximum heart rate is estimated as 220 minus age. The Karvonen method then calculates each zone as resting rate + (maximum - resting) x zone percentage, which accounts for your fitness level.
Step-by-step calculation
- 1Enter age and resting heart rate.
- 2Max HR = 220 − age.
- 3Target = resting + intensity × (max − resting).
Worked example
Age 35, resting 65 bpm: max 185, reserve 120. At 70% intensity: 65 + 0.70 × 120 = 149 bpm.
Target Heart Rate Calculator examples
| Age | Heart rate zones |
|---|---|
| 20 | Max ≈ 200 bpm |
| 30 | Max ≈ 190 bpm |
| 40 | Max ≈ 180 bpm |
| 50 | Max ≈ 170 bpm |
| 60 | Max ≈ 160 bpm |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Target Heart Rate Calculator?
Train in the right heart rate zones for your goal.
Important factors that can affect your results
- Max HR formulas are estimates.
- Medications like beta-blockers.
- Fitness level.
Frequently asked questions
How do I measure my resting heart rate?
Count your pulse for 60 seconds right after waking up, before getting out of bed.
Is 220 minus age exact?
No, it is an average estimate. Individual maximum heart rates can differ by 10 or more beats per minute.
Last reviewed November 2026 · How we build and check our tools · Report a problem