Target Heart Rate Calculator
Find your training zones with the %max and Karvonen methods
❤️ Your details
Used in the maximum heart rate estimate (220 − age).
Measure your pulse for 60 seconds right after waking, before getting up. A typical resting rate is 60-100 bpm.
Height & weight (optional)
Height and weight don't change your heart-rate zones - target heart rate depends only on age and resting pulse. They're here purely for your own record.
Last updated June 2026
Method: Maximum heart rate is estimated as 220 − age. Zones are calculated two ways: percentage of maximum (HRmax × intensity) and the Karvonen formula using heart-rate reserve ((HRmax − resting) × intensity + resting). The 50–85% training band follows CDC physical-activity guidance.
Included: Estimated maximum heart rate, an overall 50–85% target band, and four labeled zones (warm-up 50–60%, fat burn 60–70%, cardio 70–80%, peak 80–90%) shown by both %max and Karvonen, in US or metric units.
Not included: Medication effects (e.g. beta-blockers), heart conditions, pregnancy, altitude and individual variation in true maximum heart rate. This is not medical advice - consult a professional before training by heart rate.
Target heart rate calculator: everything you need to know
Take a 35-year-old with a resting heart rate of 65 bpm. Their estimated maximum heart rate is 220 − 35 = 185 bpm. Using the percentage-of-maximum method, the cardio zone (70–80%) is about 130–148 bpm. Using the Karvonen method - which factors in that 65 bpm resting rate - the same zone works out to roughly 149–161 bpm. That difference is exactly why this target heart rate calculator shows both methods: Karvonen personalizes the numbers to your fitness, while %max is the quick standard.
The target heart rate formulas
Two formulas are used. The simple percentage-of-maximum method, and the more personalized Karvonen (heart-rate reserve) method:
Max HR = 220 − age %Max target = Max HR × intensity Karvonen = (Max HR − resting HR) × intensity + resting HR Here intensity is a percentage (for example 0.70 for 70%). The Karvonen method uses heart-rate reserve - the gap between your maximum and resting heart rate - so two people the same age get different targets if their resting pulses differ. A fitter person with a lower resting rate generally gets a slightly more accurate, individualized zone.
What the training zones mean
Intensity is usually split into zones, each with a different training purpose:
- Zone 1 - Warm up (50–60%): very light effort for warming up, cooling down and active recovery.
- Zone 2 - Fat burn (60–70%): a comfortable, conversational pace that builds your aerobic base and endurance.
- Zone 3 - Cardio (70–80%): moderate-to-hard work that improves cardiovascular fitness and stamina.
- Zone 4-5 - Peak (80–90%+): hard, anaerobic effort that raises speed and power but can't be held for long.
For general health, the CDC recommends staying within roughly 50–85% of your maximum heart rate during aerobic exercise, which spans the warm-up through cardio zones.
Why your zones are an estimate
The 220 − age formula is a population average. Studies show individual maximum heart rates can sit 10–12 beats per minute above or below the estimate, so two people the same age may have genuinely different ceilings. The only precise way to find your true maximum is a supervised graded exercise (stress) test. Until then, treat the calculated zones as a smart starting point, and pay attention to how the effort actually feels.
Using effort alongside the numbers
Heart-rate zones pair well with perceived exertion. In the fat-burn zone you should still be able to hold a conversation; in the cardio zone talking gets harder; in the peak zone you can only manage a few words. If your monitor reads high but the effort feels easy - or vice versa - trust your body and recheck your device, your resting-rate entry and your age. Combining the calculated range with how hard it feels gives you the most reliable guide for everyday training.
How to use this calculator
You only need two or three numbers to get a full set of zones. Work through the inputs in order:
- Enter your age: the calculator uses it to estimate your maximum heart rate as 220 − age. This single value sets the ceiling for every zone.
- Add your resting heart rate (optional but recommended): measure it lying still, first thing in the morning, counted over a full 60 seconds. This unlocks the more personalized Karvonen targets.
- Pick your units: the zones themselves are in beats per minute regardless of US or metric units, so you can switch freely without changing the result.
- Read the output: note your estimated maximum at the top, then scan the four labeled zones. The %max column is the quick standard; the Karvonen column reflects your fitness if you entered a resting rate.
The result updates instantly as you type, so you can try a slightly higher or lower resting rate to see how sensitive your zones are to that one number.
A second worked example: a fitter 50-year-old
Consider a 50-year-old runner with a low resting heart rate of 50 bpm. Their estimated maximum is 220 − 50 = 170 bpm. By the percentage-of-maximum method, the fat-burn zone (60–70%) is about 102–119 bpm. By the Karvonen method, which adds back that low 50 bpm resting rate, the same zone climbs to roughly 122–134 bpm. The fitter the athlete (and the lower their resting pulse), the wider this gap becomes - which is why a conditioned runner who trains by plain %max can end up working easier than they realize. Entering a resting rate keeps the target honest.
Who this calculator is for
This tool turns your age (and optionally your resting pulse) into practical training targets. It fits:
- New exercisers who want a safe, moderate range to aim for instead of guessing how hard to push.
- Runners and cyclists structuring easy days, tempo work and intervals around specific zones.
- People with a fitness watch who want to sanity-check the zones their device assigns automatically.
- Anyone doing cardio for general health who wants to stay inside the CDC's 50–85% band.
- Returning exercisers rebuilding a base after time off, who need conservative targets to start.
Factors that change your real heart rate
Your heart rate on a given day can sit above or below the calculated zone for reasons that have nothing to do with effort. The biggest influences:
- Heat and humidity: your heart works harder to cool the body, raising the rate at the same pace.
- Hydration: when you are dehydrated, blood volume drops and the heart beats faster to compensate.
- Caffeine and stimulants: coffee or pre-workout can lift both resting and exercising heart rate.
- Sleep and stress: poor sleep or high stress raise your baseline, so easy efforts read higher.
- Altitude: thinner air means your heart pumps faster to deliver the same oxygen.
- Medications: beta-blockers and some other drugs lower heart rate, which can make standard zones unreachable.
Because of these factors, treat a single high or low reading as information, not a verdict - look at trends over several sessions instead.
How to lower your resting heart rate over time
A lower resting heart rate usually reflects a stronger, more efficient heart, and it also nudges your Karvonen zones. You generally cannot change it overnight, but consistent habits help:
- Regular aerobic exercise: steady Zone 2 work over weeks and months is the most reliable way to bring resting rate down.
- Better sleep: consistent, sufficient sleep lowers your baseline and improves recovery.
- Managing stress: chronic stress keeps the nervous system in a higher-alert state and raises resting rate.
- Staying hydrated and limiting excess caffeine: both keep your baseline pulse from drifting up.
As your resting rate falls, re-run the calculator so your Karvonen zones reflect your improved fitness.
Limitations and assumptions
This calculator is an educational planning tool, not a medical assessment. Keep its assumptions in mind:
- It estimates maximum heart rate with the 220 − age formula, a population average that can be 10–12 bpm off for any individual.
- It does not account for medications (such as beta-blockers), heart conditions, pregnancy or other clinical factors that shift safe ranges.
- It assumes a typical autonomic response; heat, altitude, illness and dehydration are not modeled.
- The only exact way to know your true maximum is a supervised graded exercise test.
- Zones are guides, not hard limits - effort and how you feel should always override a number that seems off.
Sources
- Centers for Disease Control and Prevention (CDC) - Target Heart Rate and Estimated Maximum Heart Rate.
- Centers for Disease Control and Prevention (CDC) - Physical Activity Guidelines for Adults (150 minutes/week).
- National Heart, Lung, and Blood Institute (NHLBI) - Physical Activity and Your Heart.
- U.S. Department of Health and Human Services - Physical Activity Guidelines for Americans.
⚠️ Common mistakes & edge cases
Treating 220 − age as exact
It's an average with a wide spread - your true maximum can be 10-12 bpm off in either direction. If a zone feels far too easy or impossibly hard, adjust based on real effort rather than forcing the calculated number.
Mistyping your resting heart rate
Karvonen targets shift with resting rate. Measure it correctly - lying still, first thing in the morning, counted over a full 60 seconds. A guessed or post-coffee reading throws off every zone.
Chasing only the "fat-burning" zone
A higher fraction of fat is burned at lower intensity, but higher-intensity work burns more total calories. For weight loss, total energy burned and your diet matter more than living in the 60-70% band.
Ignoring medications and conditions
Beta-blockers and some other medications lower your heart rate, so a "normal" target zone may be unreachable or unsafe. Heart conditions and pregnancy also change the picture - check with a doctor before training by heart rate.
❓ Frequently asked questions
What is my target heart rate?
Your target heart rate is the beats-per-minute range you should aim for during exercise to train effectively and safely. For general fitness, the CDC suggests 50-85% of your maximum heart rate. Maximum heart rate is estimated as 220 minus your age, so a 35-year-old (max ~185 bpm) has a target zone of roughly 93-157 bpm.
How is maximum heart rate calculated?
This calculator uses the most widely known formula: maximum heart rate = 220 - age. It's a simple population average, so your true max can be 10-12 bpm higher or lower. The only exact way to know your max is a supervised graded exercise test. For most healthy adults, 220 - age is close enough to set training zones.
What is the Karvonen method?
The Karvonen formula personalizes your zones using heart-rate reserve (HRR), the gap between your maximum and resting heart rate. Target = ((max HR - resting HR) x intensity) + resting HR. Because it accounts for your fitness level via resting pulse, fitter people (with a lower resting rate) get a slightly different - usually more accurate - target than the plain percentage-of-maximum method.
What are the heart rate training zones?
Zones are bands of intensity. Zone 1 warm-up is 50-60% (very light recovery), Zone 2 fat burn is 60-70% (comfortable endurance), Zone 3 cardio is 70-80% (improves cardiovascular fitness), and Zone 4-5 peak is 80-90% and above (hard, anaerobic effort). Each zone trains your body differently; a balanced program uses several of them.
Is the fat-burning zone the best zone for losing weight?
Not necessarily. At 60-70% intensity a higher share of calories comes from fat, but higher-intensity work in the cardio and peak zones burns more total calories per minute - which is what drives weight loss. For fat loss, total calories burned and your overall diet matter more than staying in any single 'fat-burning' zone.
How do I measure my heart rate during exercise?
A chest-strap monitor or a fitness watch gives the most reliable reading. To check manually, stop briefly, find your pulse at the wrist or neck, count beats for 15 seconds, and multiply by 4. Measure your resting heart rate separately - first thing in the morning before getting out of bed - for the most accurate Karvonen targets.
Does this calculator replace medical advice?
No. It's an educational estimate based on standard formulas. Medications such as beta-blockers, heart conditions, pregnancy and individual physiology can all shift your safe and effective heart-rate range. If you have any health concerns or are starting a new exercise program, talk to a doctor before training by heart rate.
What is a normal resting heart rate?
For most adults, a normal resting heart rate is between 60 and 100 beats per minute. Well-conditioned endurance athletes often sit lower, sometimes 40-60 bpm, because their hearts pump more efficiently. A consistently lower resting rate generally signals better cardiovascular fitness, while a resting rate that is unusually high or has changed suddenly is worth discussing with a doctor. Your resting rate is also the input the Karvonen method needs, so measuring it accurately makes your zones more personal.
Should I use the %max method or the Karvonen method?
Both are valid and this calculator shows both. The percentage-of-maximum method is the simplest and is what most fitness guidelines (including the CDC's 50-85% band) refer to. The Karvonen method adds your resting heart rate, so it adapts the zones to your fitness level and is often considered more accurate, especially for people who train regularly. If you have measured your resting rate carefully, lean on the Karvonen numbers; if you only know your age, the %max numbers are a reliable fallback.
How many days a week should I train in each zone?
A common balanced approach is to spend most of your weekly aerobic time in the easy-to-moderate zones (warm-up and fat burn) and reserve one or two sessions for the harder cardio and peak zones. The CDC recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week for adults. Building a base of comfortable Zone 2 work and adding limited high-intensity sessions reduces injury risk while still improving fitness.
Why is my heart rate higher than my calculated zone during easy exercise?
Several everyday factors push heart rate up without extra effort: heat and humidity, dehydration, caffeine, stress or poor sleep, illness, and a phenomenon called cardiac drift where heart rate creeps higher during long sessions even at steady pace. Altitude also raises it. If your monitor reads high on an easy day, slow down, check your hydration and the device fit, and judge the session by how the effort feels rather than forcing the exact number.
Can I use this calculator for older adults or teenagers?
The 220 - age formula is a general adult estimate and gets less precise at the extremes of age. For older adults, some research suggests the simple formula slightly underestimates maximum heart rate, while teenagers' true maximum can also differ. The zones remain a reasonable starting point, but effort-based pacing matters even more for these groups. Anyone older, very young, or new to exercise should check with a healthcare provider before training hard by heart rate.
💡 Good to know
The talk test backs up your monitor
If you can chat comfortably you are in an easy zone; if you can only get out short sentences you are in the cardio zone; if you can barely speak you are near peak. When your device and your breathing disagree, trust how the effort feels and recheck the device.
The "fat-burning zone" is widely misunderstood
You burn a higher fraction of fat at low intensity, but higher-intensity work burns more total calories. For weight loss, total calories burned and your overall diet matter far more than staying in any single zone.
Medications can change the rules
Beta-blockers and some other drugs lower your heart rate, so a standard target zone may be unreachable or unsafe. If you take medication that affects heart rate or have a heart condition, set zones with your doctor rather than the formula alone.