How to use the Target Heart Rate Calculator
The target heart rate calculator shows training zones from your age and resting heart rate.
Open the Target Heart Rate Calculator →
What you need to enter
- Age
- Resting heart rate (bpm)
The formula
Max HR ≈ 220 − age. Karvonen: target = (max − resting) × intensity + resting.
Worked example
Using the default values in the calculator:
- Age: 35
- Resting heart rate (bpm): 65
| Max heart rate | 185 bpm |
| Zone 1 · 50–60% (warm up) | 125 – 137 |
| Zone 2 · 60–70% (fat burn) | 137 – 149 |
| Zone 3 · 70–80% (aerobic) | 149 – 161 |
| Zone 4 · 80–90% (threshold) | 161 – 173 |
| Zone 5 · 90–100% (max) | 173 – 185 |
Tips for better results
- Measure resting heart rate in the morning.
- Most people train in zones 2–3.
Common mistakes to avoid
- Treating max HR as exact.
- Ignoring medication that affects pulse.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.