Target Heart Rate Calculator
Estimate exercise heart-rate zones from your age, with an optional resting heart rate for a heart-rate-reserve calculation.
Calculate heart-rate zones
These are estimates—not a medical exercise prescription.
Age-based formulas may differ from your actual maximum heart rate.
Your five training zones
Typical percentage bands for general aerobic training.
| Zone | Intensity | Estimated heart rate |
|---|---|---|
| Zone 1 | Very light | — |
Zone boundaries vary between training systems. Use the zones as a broad guide and follow clinical guidance if you have health concerns.
Understanding target heart rate
Target heart rate is an estimated range of beats per minute (bpm) that can help describe exercise intensity. The right intensity depends on your fitness, activity, medications, medical history and workout purpose. Age-based equations estimate maximum heart rate at a population level; they cannot tell you your exact maximum.
🩵 Zone 1 · 50–60%
Very light effort often used for warm-ups, cool-downs and gentle activity. You should generally be able to talk comfortably.
💚 Zone 2 · 60–70%
Light-to-moderate aerobic effort, often used for easy endurance sessions. A conversation is usually possible, though breathing is more noticeable.
💛 Zone 3 · 70–80%
Moderate-to-challenging effort. Speaking in full sentences may become harder as intensity rises.
🧡 Zone 4 · 80–90%
Hard effort generally used by trained people for structured intervals. It may not be appropriate for everyone.
❤️ Zone 5 · 90–100%
Very hard effort near the estimated maximum. This is not a required target for general health or for every workout.
Formula used by this calculator
Maximum heart rate
The classic estimate is 220 − age. The Tanaka equation is 208 − (0.7 × age). Both provide estimates and can be meaningfully different from an individual’s measured maximum.
Heart-rate reserve (Karvonen method)
When resting heart rate is entered, heart-rate reserve is calculated as maximum heart rate minus resting heart rate. A target at intensity fraction p is estimated as: resting heart rate + (heart-rate reserve × p). This method incorporates resting heart rate but remains an estimate.
For example, if an estimated maximum is 180 bpm and resting heart rate is 60 bpm, heart-rate reserve is 120 bpm. A 60% reserve target is 60 + (120 × 0.60) = 132 bpm.
Frequently asked questions
What is a normal target heart rate during exercise?
There is no single target that fits everyone. General guidance often describes moderate intensity as roughly 50–70% of estimated maximum and vigorous intensity as roughly 70–85%, but recommendations vary by person and source.
Which maximum heart-rate formula is better?
Both the classic and Tanaka equations are estimates derived from population data. Neither is guaranteed to be more accurate for every individual. A supervised exercise test can measure performance more directly.
Why does resting heart rate matter?
Resting heart rate lets the Karvonen method account for the difference between resting and maximum heart rate. It can produce different zone estimates from percentages of maximum alone.
Can medication affect heart-rate zones?
Yes. Some medications and health conditions change heart rate or the body’s response to exercise. Ask your healthcare professional how to monitor intensity if this applies to you.
Should I aim for Zone 5 every workout?
No. Very high intensity is not necessary for every session and may be unsuitable for some people. Build activity gradually and tailor training to your fitness and health.
Safety: This calculator is for general education, not diagnosis or treatment. If you have heart or circulation conditions, take medicines that affect heart rate, or are new to vigorous exercise, consult a healthcare professional about a suitable intensity. Stop and seek help for concerning symptoms.