Target Heart Rate Calculator
Calculate your ideal heart rate zones for effective cardio exercise
Enter your current age (10-100)
Beats per minute (normal range: 60-100 bpm)
Karvonen requires resting heart rate
Enter to see which zone you’re in
Affects zone recommendations
Your Heart Rate Zones
Safety Note: These are estimates. Consult a doctor before starting any exercise program, especially if you have health concerns.
Common Heart Rate Zones by Age
Reference table showing target heart rate ranges using simple percentage method
| Age | Max HR | Fat Burning (50-70%) | Aerobic (70-85%) | Anaerobic (85-100%) |
|---|---|---|---|---|
| 20 years | 200 bpm | 100-140 bpm | 140-170 bpm | 170-200 bpm |
| 30 years | 190 bpm | 95-133 bpm | 133-162 bpm | 162-190 bpm |
| 40 years | 180 bpm | 90-126 bpm | 126-153 bpm | 153-180 bpm |
| 50 years | 170 bpm | 85-119 bpm | 119-145 bpm | 145-170 bpm |
| 60 years | 160 bpm | 80-112 bpm | 112-136 bpm | 136-160 bpm |
| 70 years | 150 bpm | 75-105 bpm | 105-128 bpm | 128-150 bpm |
Note: Maximum heart rate calculated as 220 – age. Individual variations can be ±10-20 bpm.
How the Target Heart Rate Calculator Works
This calculator determines your ideal heart rate zones for cardiovascular exercise using established formulas from exercise physiology. By knowing your target heart rate ranges, you can exercise more effectively and safely.
The Maximum Heart Rate Formula:
Max HR = 220 – Age
For Karvonen method: Target HR = [(Max HR – Resting HR) × % Intensity] + Resting HR
The calculator uses your age to estimate your maximum heart rate, then calculates different zones as percentages of that maximum. The Karvonen method (which requires your resting heart rate) provides more personalized results by accounting for your current fitness level.
Understanding Heart Rate Zones
Heart rate zones represent different levels of exercise intensity. Each zone has distinct physiological effects and training benefits. Most exercise scientists recognize five primary zones:
| Zone | % of Max HR | Intensity | Primary Benefit |
|---|---|---|---|
| Zone 1: Very Light | 50-60% | Easy | Recovery, warm-up |
| Zone 2: Light | 60-70% | Moderate | Fat burning, endurance |
| Zone 3: Moderate | 70-80% | Somewhat Hard | Aerobic capacity |
| Zone 4: Hard | 80-90% | Hard | Anaerobic threshold |
| Zone 5: Maximum | 90-100% | Maximum | Peak performance |
Important Safety Note:
If you have any heart conditions, high blood pressure, or other health concerns, consult your doctor before using heart rate zones for exercise. These calculations are estimates for generally healthy individuals.
Factors That Affect Heart Rate Calculations
Several variables can influence how accurate these calculations are for you personally:
Age and Maximum Heart Rate
The “220 – age” formula is an average. Some individuals may have maximum heart rates 10-20 beats higher or lower than this estimate. Genetics, fitness level, and medication can all affect your actual maximum.
Resting Heart Rate and Fitness
A lower resting heart rate typically indicates better cardiovascular fitness. The Karvonen method accounts for this by using your resting heart rate to create more personalized zones.
Medications and Health Conditions
Beta-blockers, blood pressure medications, and certain heart conditions can affect your heart rate response to exercise. Always follow your doctor’s recommendations if you have medical conditions.
Common Questions About Target Heart Rate
Which zone is best for fat loss?
Zone 2 (60-70% of max HR) is often called the “fat burning zone” because a higher percentage of calories come from fat at this intensity. However, higher intensity zones burn more total calories, which can also contribute to fat loss over time.
How accurate is the 220 – age formula?
It’s reasonably accurate for population averages but can be off by 10-20 beats for individuals. The formula was developed as a simple guideline, not a precise measurement. More accurate methods include stress tests or field tests.
Should beginners stay in lower zones?
Yes, beginners should focus on Zones 1-2 initially to build a cardiovascular base safely. As fitness improves, gradually incorporate Zone 3 work. Zones 4-5 should be used sparingly, especially for beginners.
How do I measure my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count the beats for 60 seconds, or count for 15 seconds and multiply by 4. Do this for several days and average the results for the most accurate reading.
Practical Exercise Applications
Training Tip:
Most people benefit from spending 80% of their cardio time in Zones 1-2 and 20% in Zones 3-4. This “80/20” approach is supported by research for both endurance athletes and general fitness.
Zone-Specific Training Benefits
Each zone serves different training purposes:
- Zone 1-2: Builds aerobic base, improves fat metabolism, aids recovery
- Zone 3: Increases lactate threshold, improves cardiovascular efficiency
- Zone 4: Develops anaerobic capacity, improves speed endurance
- Zone 5: Increases maximum cardiac output, develops peak power
Perceived Exertion vs. Heart Rate
Heart rate is just one measure of exercise intensity. The Rate of Perceived Exertion (RPE) scale (1-10) is another useful tool. Learning to correlate how you feel with your heart rate zones helps you train more effectively.
Heart Rate Monitor Selection
Chest strap monitors are generally more accurate than wrist-based optical sensors, especially during high-intensity exercise. However, modern wrist-based monitors have improved significantly and work well for most people.
Country-Specific Considerations
United States Guidelines
The American Heart Association recommends target heart rate zones similar to those in this calculator. They emphasize that moderate-intensity exercise (50-70% of max HR) provides significant health benefits for most adults.
Canada: Bilingual Resources
Canadian health authorities provide exercise guidelines in both English and French. The heart rate calculations remain the same, as they’re based on physiological principles rather than regional differences.
UK and Australia: NHS and Health Department Guidelines
The UK National Health Service and Australian Department of Health provide similar heart rate recommendations. They emphasize starting slowly and gradually increasing intensity, especially for beginners.
Common Mistakes to Avoid
When using heart rate zones for training, people often make these mistakes:
- Assuming the 220 – age formula is exact for them personally
- Training exclusively in one zone (variety is important)
- Ignoring how they feel in favor of heart rate numbers
- Comparing their heart rate to others (individual differences are normal)
- Not accounting for factors like heat, dehydration, or caffeine
Pro Tip for Accuracy:
If you want the most accurate zones, consider a graded exercise test with a healthcare professional. For home testing, try a field test like the “talk test” – you should be able to speak in full sentences in Zone 2, but only short phrases in Zone 3-4.
Special Populations and Considerations
Older Adults
For adults over 65, the “220 – age” formula may overestimate maximum heart rate. Alternative formulas like “208 – (0.7 × age)” may be more accurate. Always start conservatively and progress gradually.
Athletes and Highly Fit Individuals
Well-trained athletes often have lower resting heart rates and may have different heart rate responses. The Karvonen method typically works better for athletes as it accounts for their lower resting heart rates.
Pregnancy
During pregnancy, heart rate recommendations change. The “talk test” (being able to hold a conversation) is often recommended over specific heart rate zones. Always follow obstetrician recommendations.
Measuring and Monitoring Your Heart Rate
To get the most from these calculations, you need to measure your heart rate accurately:
Manual Pulse Measurement
Place two fingers (not your thumb) on your wrist (radial artery) or neck (carotid artery). Count beats for 15 seconds and multiply by 4. For resting heart rate, measure first thing in the morning.
Using Fitness Trackers
Most modern fitness trackers and smartwatches provide continuous heart rate monitoring. While not medical-grade, they’re useful for tracking trends and staying in your target zones during exercise.
Heart Rate Recovery
How quickly your heart rate drops after exercise is another important fitness indicator. Good heart rate recovery (dropping 20+ beats in the first minute) suggests good cardiovascular fitness.
Remember that heart rate zones are tools, not rules. They provide guidance for effective training, but individual responses vary. Pay attention to how you feel, respect your body’s signals, and adjust your training based on both data and perception.
These calculations are based on decades of exercise physiology research and are used by fitness professionals worldwide. While individual variations exist, they provide reliable starting points for most healthy adults beginning an exercise program.