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Target Heart Rate Calculator

Estimated Max Heart Rate

190 Bpm

Target Heart Rate Zones

  • Warm Up (Very Light) (50-60%): 130-142 bpm
  • Fat Burn (Light) (60-70%): 142-154 bpm
  • Cardio (Moderate) (70-80%): 154-166 bpm
  • Peak (Vigorous) (80-90%): 166-178 bpm

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Good to Know

The "220 minus age" maximum heart rate estimate is a widely-used approximation, not a measurement of your actual maximum heart rate, which can vary meaningfully from person to person. Consult a doctor before starting a new exercise program, especially with any heart condition.

Disclaimer

This calculator provides estimates for informational purposes only and does not constitute financial, medical, legal, or tax advice. Always consult a qualified professional about your specific situation.

How This Calculator Works

Your target heart rate zones show what your heart rate should be during exercise at different intensities, based on your estimated maximum heart rate and your resting heart rate. Enter your age and resting heart rate to see your estimated maximum heart rate and four target zones, from a light warm-up pace to vigorous peak effort.

This uses the Karvonen method, which factors in your resting heart rate (not just a flat percentage of your maximum) — generally considered a more personalized estimate, since two people with the same maximum heart rate can have very different resting heart rates depending on fitness level.

The Formula

Maximum heart rate = 220−Age220 - \vA{\text{Age}} (a widely-used estimate; your real individual maximum can vary).

Heart rate reserve = Maximum Heart Rate−Resting Heart Rate\text{Maximum Heart Rate} - \vB{\text{Resting Heart Rate}}.

Target heart rate at a given intensity = (Heart Rate Reserve×Intensity%)+Resting Heart Rate\left(\text{Heart Rate Reserve} \times \text{Intensity\%}\right) + \vB{\text{Resting Heart Rate}}.

Worked Example

A 30-year-old with a resting heart rate of 70 bpm:

  1. Maximum heart rate: 220−30=190220 - 30 = 190 bpm.
  2. Heart rate reserve: 190−70=120190 - 70 = 120 bpm.
  3. Cardio zone (70-80% intensity): (120×0.70)+70=154\left(120 \times 0.70\right) + 70 = 154 bpm to (120×0.80)+70=166\left(120 \times 0.80\right) + 70 = 166 bpm.

Source: The Karvonen method and the "220 minus age" maximum heart rate estimate.

Frequently Asked Questions

What is the Karvonen method, and why does it use resting heart rate?

The Karvonen method calculates target heart rate as a percentage of your heart rate RESERVE (max heart rate minus resting heart rate) rather than a flat percentage of max heart rate alone. Two people with the same max heart rate can have very different resting heart rates depending on fitness level, so factoring it in gives a more personalized target.

Which heart rate zone should I aim for?

It depends on your goal — lighter zones (50-70%) are commonly associated with building an aerobic base and burning a higher percentage of calories from fat, while higher zones (70-90%) are associated with cardiovascular and performance gains. Many training plans use a mix of zones across different workouts.

How do I find my resting heart rate?

Check your pulse first thing in the morning before getting out of bed, when your heart rate is at its lowest and most stable. Count your pulse for a full 60 seconds (or 30 seconds and double it) for a few mornings in a row and average the results.