Target Heart Rate Calculator

Calculate your target heart rate zones for exercise based on your age and fitness level. Get personalized training zones for optimal results.

years
bpm

For more accurate zones using Karvonen formula

Understanding Heart Rate Zones

Heart rate training zones help you exercise at the right intensity for your fitness goals. Training in different zones produces different physiological adaptations and benefits.

Maximum Heart Rate Formulas

The most common formula for estimating max heart rate is:

Max HR = 220 - Age

However, research shows the Tanaka formula may be more accurate, especially for older adults:

Max HR = 208 - (0.7 x Age)

Karvonen Formula (Heart Rate Reserve)

When you provide your resting heart rate, we can calculate more personalized zones using the Karvonen method, which accounts for your current fitness level:

Target HR = ((Max HR - Resting HR) x Intensity%) + Resting HR

This method uses your "heart rate reserve" (the difference between max and resting HR) to determine training zones, providing more accurate targets especially for beginners and highly trained athletes.

Zone Benefits

  • Zone 1 (50-60%): Recovery, warm-up, cool-down, active rest days
  • Zone 2 (60-70%): Fat burning, base endurance, long easy sessions
  • Zone 3 (70-80%): Aerobic capacity, tempo runs, general fitness
  • Zone 4 (80-90%): Lactate threshold, race pace, interval training
  • Zone 5 (90-100%): VO2 max, sprint intervals, peak performance

Note: These are estimates based on age-predicted formulas. Actual max heart rate can vary significantly between individuals. For precise measurements, consider a graded exercise test with a healthcare provider. Always consult a doctor before starting a new exercise program.