Target Heart Rate Calculator
Find your maximum heart rate and five personalised training zones using the Karvonen method, based on your age and resting heart rate.
Training by heart rate keeps your effort honest — it tells you whether you’re working easy, moderate, or hard regardless of how you feel. This calculator estimates your maximum heart rate and maps out five training zones in beats per minute, personalised with your resting heart rate.
How your zones are calculated
The calculator works in two steps:
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Maximum heart rate. The common estimate is 220 − age. We also offer the Tanaka (208 − 0.7 × age) and Nes (211 − 0.64 × age) formulas, which research suggests are more accurate, especially for older adults. If you’ve done a maximal test and know your real max HR, enter it in the optional field and the zones use that instead.
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The zones. Each zone is a share of your heart-rate reserve (max minus resting) using the Karvonen formula:
target BPM = ((max HR − resting HR) × intensity) + resting HR
Because it includes your resting rate, Karvonen gives ranges tailored to your fitness rather than a generic percentage of maximum.
The five zones
| Zone | % of reserve | Purpose |
|---|---|---|
| 1 — Warm-up | 50–60% | Recovery, easy warm-up |
| 2 — Fat burn | 60–70% | Building aerobic base |
| 3 — Aerobic | 70–80% | Improving endurance |
| 4 — Anaerobic | 80–90% | Speed and performance |
| 5 — Maximum | 90–100% | Short, hard intervals |
Using heart-rate training
Most of your training should sit in Zones 1–3, with shorter, harder efforts in Zones 4–5. These figures are estimates — the max-HR formulas carry a spread of about ±10 bpm from person to person — so treat them as a guide and adjust to how you feel. If you have a heart condition or are new to exercise, check with a doctor before training at the higher intensities.
Frequently asked questions
How do I find my target heart rate?
First estimate your maximum heart rate (about 220 minus your age), then take a percentage of your heart-rate reserve — the gap between your max and resting rates. This calculator does both using the Karvonen method and shows five training zones in beats per minute.
What is the Karvonen method?
It's a formula that personalises your zones using resting heart rate: target = ((max HR − resting HR) × intensity) + resting HR. Because a fitter person has a lower resting rate, Karvonen gives more individual zones than a plain percentage of maximum HR.
How do I measure my resting heart rate?
Count your pulse for 60 seconds first thing in the morning, before getting out of bed, ideally across a few days. A typical adult resting rate is 60–100 bpm; regular exercisers are often lower.
Which zone should I train in?
It depends on your goal. Zones 1–2 (about 50–70%) build aerobic base and aid recovery; Zone 3 (70–80%) improves aerobic fitness; Zones 4–5 (80–100%) develop speed and are used in short intervals. Most training should sit in the lower zones with occasional harder efforts.