Free tool
Target heart rate zone calculator
Enter your age to get your estimated maximum heart rate and the five standard training zones instantly. Add your resting heart rate for a more personalized Karvonen-method estimate. Nothing you type is stored or sent anywhere.
Your result
Using the standard percentage-of-max method. Tick the box to add your resting heart rate for the Karvonen method.
This is a general estimate from a standard formula, not medical advice and not a diagnosis. Individual max heart rate can vary meaningfully from the 220-minus-age formula. If you have a heart condition, chest pain, or take medication that affects heart rate, consult a doctor before using these zones to guide exercise.
What each training zone is for
Zones are shown as a percentage of your estimated max heart rate. Where you land depends on your fitness goal for that session.
| Zone | % of max HR | Typically used for |
|---|---|---|
| Very light | 50 to 60% | Warm-up, cool-down, active recovery |
| Light | 60 to 70% | Fat-burning pace, easy long sessions |
| Moderate | 70 to 80% | General cardiovascular fitness |
| Hard | 80 to 90% | Performance and endurance training |
| Maximum | 90 to 100% | Short, high-intensity intervals only |
Questions
How is target heart rate calculated?
The most common starting point is the standard formula Max HR = 220 minus your age. Your target heart rate zones are then worked out as a percentage of that Max HR figure, for example 50 to 60% for a very light zone up to 90 to 100% for a maximum effort zone.
What is the Karvonen method and how is it different?
The Karvonen method factors in your resting heart rate as well as your Max HR, using the formula Target HR = ((Max HR minus resting HR) × intensity%) + resting HR. Because it accounts for your own baseline fitness, it’s generally considered a more personalized estimate than the plain percentage-of-max method.
What do the different heart rate training zones mean?
The five zones run from very light (50 to 60% of Max HR, easy warm-up pace) through light, moderate, hard, up to maximum (90 to 100% of Max HR, brief high-intensity effort). Moderate and hard zones are commonly used for general cardiovascular fitness goals, while the maximum zone is only meant for short bursts and is not sustainable for long periods.
Is my target heart rate the same as my maximum heart rate?
No. Max HR is the single highest estimated value your heart rate could reach, calculated as 220 minus your age. Your target heart rate zones are a range below that maximum, used to guide how hard a workout feels. Neither number is a clinical measurement: it’s a general estimate from a standard formula, not medical advice. If you have a heart condition or take medication that affects heart rate, talk to a doctor before using these numbers to guide exercise.
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