Find your estimated maximum heart rate and five training zones. Entering your resting heart rate makes the zones more personal using the Karvonen method.
How the target heart rate calculator works
Maximum heart rate ≈ 220 − age. Heart rate reserve = maximum − resting rate. Target rate = resting rate + reserve × intensity %. The zones run from 50% (warm-up) to 90–100% (maximum effort).
Example
For a 35-year-old with a resting rate of 65 bpm, the maximum is 185 bpm. The fat-burn zone (60–70%) is 137 to 149 bpm and the aerobic zone (70–80%) is 149 to 161 bpm.
Frequently asked questions
How do I measure my resting heart rate?
Check your pulse for 60 seconds first thing in the morning before getting out of bed, and average a few days.
Is 220 minus age accurate?
It is a rough average and individual maximums can differ by 10 beats or more. A supervised fitness test gives a more accurate number.
Should I see a doctor before training in high zones?
If you have a heart condition, take medication that affects heart rate or are new to exercise, ask a doctor first.
Please note: results are estimates for general information only and are not medical advice. Read our full disclaimer.