Target Heart Rate Calculator

The classic estimate is 220 minus your age, in beats per minute. So a 35-year-old has an estimated max HR around 185 bpm. This formula is widely used but is a population average; individual max HR can vary by 10 to 15 bpm.

Zones 1 to 5 split percentages of max HR. Zone 1 (very light) is 50 to 60%, Zone 2 (light) is 60 to 70%, Zone 3 (moderate) is 70 to 80%, Zone 4 (hard) is 80 to 90%, Zone 5 (max) is 90 to 100%. Different training plans use slightly different ranges, but the layout is standard.

Karvonen uses heart-rate reserve: max HR minus resting HR. The target HR is resting + (intensity × reserve). This personalizes zones to your resting fitness. A fitter person with a lower resting HR has lower absolute target numbers for the same percent intensity, which often matches perceived effort better.

The American Heart Association suggests moderate intensity at roughly 50 to 70 percent of max HR and vigorous intensity at roughly 70 to 85 percent. Adults are advised to get at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, per week.

It is a useful starting estimate, not a measurement. Individual max HR varies. More accurate values come from a supervised maximal exercise test. For everyday training, 220 minus age is fine; for performance training, a measured max may be worth getting.

Watches and apps may use different formulas (Tanaka 208 − 0.7×age, lab-tested max HR, lactate threshold zones) and different zone boundaries. If your device measures HR directly during workouts, you can refine zones over time from real data.

The simple estimate is 220 minus your age. So a 30-year-old has a max HR of ~190 bpm, a 50-year-old ~170 bpm, a 70-year-old ~150 bpm. This formula is an estimate — actual max HR varies by ±10-15 bpm between individuals. For a precise number, a supervised maximal exertion test at a sports medicine clinic is the gold standard.

Multiply your max HR (220 minus age) by 0.60 and 0.70 for the low and high ends of Zone 2. Example: a 35-year-old has max HR 185, so Zone 2 is 111-130 bpm. But remember — Zone 2 burns a higher percentage of fat, not necessarily more total fat. For maximum fat loss, total workout intensity and duration matter more.

No. Effective training mixes intensities across multiple zones. A typical week for an active adult: 1-2 easy Zone 1-2 sessions for recovery, 2-3 moderate Zone 3 sessions for cardio fitness, and 1-2 hard Zone 4-5 sessions (intervals or hill repeats) for improvement. Spending every workout at the same intensity leads to plateaus.

Briefly hitting Zone 5 (90-100% of max) is normal and safe for healthy people during intervals or hill efforts. Sustained heart rates above your estimated max for more than 5-10 minutes are unusual and worth checking with a doctor, especially if accompanied by chest pain, dizziness, or shortness of breath. People with heart conditions or on certain medications (beta-blockers) should consult a doctor for personalized zones.