Target Heart Rate Calculator

Enter your age to instantly see your maximum heart rate and every training zone in beats per minute.

Age (years)

Resting heart rate (optional)

What your target heart rate tells you

Your target heart rate is the pace your heart should beat during exercise to get the result you want — whether that is an easy warm up, steady fat burning, aerobic conditioning, or a hard peak effort. This calculator starts from the classic formula for maximum heart rate, 220 − your age, then breaks the range into five training zones (50–60%, 60–70%, 70–80%, and 80–90% of your max). Training by heart rate keeps you honest: it stops easy days from creeping too hard and makes sure hard days are actually hard.

Simple percentage vs. the Karvonen method

If you only enter your age, each zone is a straight percentage of your maximum heart rate. If you also enter your resting heart rate — best measured first thing in the morning before you get out of bed — the calculator switches to the Karvonen formula. Karvonen works from your heart rate reserve (max minus resting), so it personalizes the zones to your fitness level and usually gives slightly higher, more realistic targets. Fitter people tend to have a lower resting pulse and a wider reserve to train within.

How to use it

Enter your age in years — the zones update instantly.
Optional: add your resting heart rate to switch to the more personal Karvonen method.
Read the max heart rate card, then pick the zone that matches today's goal.
Check your pulse or watch mid-workout and adjust your pace to stay in that band.

FAQ

Which zone should I train in?: Warm up and fat burn zones suit easy, sustainable sessions; aerobic builds endurance; peak is for short intervals. Most people spend the majority of time in the lower zones.
How do I find my resting heart rate?: Count your pulse for 60 seconds right after waking, before caffeine or standing up. A fitness tracker can also report it.
Is 220 minus age exact?: No — it is a population average and can be off by 10–20 bpm for any individual. Treat the numbers as a starting guide.
Are these medical figures?: These are estimates for general fitness, not professional or medical advice. Check with your doctor before starting or intensifying exercise.