Target Heart Rate Calculator
Your target heart rate is the range of beats per minute to aim for during exercise. Enter your age and resting heart rate to see your estimated maximum and five training zones.
Type a number and the answer appears straight away.
Estimated maximum heart rate190 bpm220 minus age
- Moderate exercise (50-70% of max)
- 95 to 133 bpm
- Vigorous exercise (70-85% of max)
- 133 to 162 bpm
- Maximum by the Tanaka formula
- 187 bpm
- Heart rate reserve
- 130 bpm
Formulas give population averages; your true maximum can differ by 10 beats or more. Ask a doctor before starting hard exercise if you have a heart condition or take medication that affects heart rate. General information, not medical advice.
| Zone | % of max heart rate | Karvonen (uses resting rate) |
|---|---|---|
| Zone 1: very light | 95-114 bpm | 125-138 bpm |
| Zone 2: light | 114-133 bpm | 138-151 bpm |
| Zone 3: moderate | 133-152 bpm | 151-164 bpm |
| Zone 4: hard | 152-171 bpm | 164-177 bpm |
| Zone 5: maximum | 171-190 bpm | 177-190 bpm |
The math behind it: Target Heart Rate
maximum heart rate = 220 - age; Karvonen target = resting + (maximum - resting) x intensity
At age 30 the estimated maximum is 190 beats per minute. Moderate exercise is 50% to 70% of that, which is 95 to 133 bpm, and vigorous exercise is 70% to 85%, which is 133 to 162 bpm. The Karvonen column takes your resting heart rate into account, so it suits fitter people better.
These are population averages and general information, not medical advice. Check with a doctor before starting hard exercise if you have a heart condition or take medication that affects your heart rate.
Common questions
How do I calculate my target heart rate?
Subtract your age from 220 to estimate your maximum, then take a percentage of it. For moderate exercise at age 40: the maximum is 180, and 50% to 70% of that is 90 to 126 beats per minute.
What is a good heart rate for burning fat?
The so-called fat-burning zone is about 60% to 70% of your maximum heart rate. At age 30 that is 114 to 133 bpm. Harder exercise burns more calories overall, so the best zone is the one you will keep doing.
What is the Karvonen formula?
It bases the target on your heart rate reserve, the gap between your resting and maximum rates. With a maximum of 190 and a resting rate of 60, 60% intensity is 60 + 130 x 0.6 = 138 bpm.
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