Target Heart Rate
Calculate target heart rate zones for exercise
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use Target Heart Rate
- 1Enter your age, since maximal heart rate is driven mainly by age.
- 2Optionally enter your resting heart rate to use the Karvonen method for better precision.
- 3Read the target zones and compare them against a chest strap or watch while training.
How target heart rate is calculated
Max heart rate = 220 − age; target = max heart rate × intensity %The most common estimate for maximal heart rate is 220 minus age, a rough fit to several studies from the 1970s. It is convenient, but the standard deviation is about plus or minus 10 to 12 beats per minute, meaning your true maximum may sit more than 10 beats above or below the estimate. The Tanaka equation, 208 − 0.7 × age, is generally a closer fit, particularly for middle-aged and older adults.
If you know your resting heart rate, the Karvonen method personalises things further: target = (max − resting) × intensity% + resting. It works from heart rate reserve and so reflects differences in fitness. Whichever method you use, remember that heart rate responds to caffeine, sleep, temperature, mood and medication, so swings of 5 to 10 beats at the same effort on different days are normal. Judge intensity by heart rate and perceived exertion together.
| Zone | % of max | Target heart rate | How it feels |
|---|---|---|---|
| Warm-up | 50–60% | 90–108 | Easy, full conversation |
| Fat burn / aerobic | 60–70% | 108–126 | Breathing harder, short sentences |
| Aerobic endurance | 70–80% | 126–144 | Clearly breathless, single words |
| Anaerobic / intervals | 80–90% | 144–162 | Very hard, cannot talk |
| Maximal | 90–100% | 162–180 | All-out, unsustainable |
Training zones (for age 40, max heart rate 180)
Frequently asked questions
How accurate is 220 minus age?
Only roughly. Individual variation is large, with a standard deviation around 10 to 12 beats per minute, and the formula tends to overestimate for younger people and underestimate for older ones. The Tanaka equation, 208 − 0.7 × age, is usually closer. For everyday training, either is good enough to set zones.
What is the fat-burning zone, and does it burn more fat?
It refers to the intensity where the proportion of energy from fat is highest, roughly 60% to 70% of maximum. The key clarification: at low intensity the proportion from fat is high but total calories are low, while at high intensity the fat share falls but total burn and excess post-exercise oxygen consumption rise. Fat loss depends on your overall calorie balance, not on the fuel mix during the session.
Why will my heart rate not rise, or not come down?
A blunted response usually reflects fatigue, poor sleep or dehydration, and beta blockers suppress heart rate markedly, so anyone taking them should use perceived effort instead. An elevated rate can come from heat, caffeine, dehydration or overtraining. If your resting heart rate sits more than 10% above normal for several days, that is a signal to rest.
Does a low resting heart rate mean a healthy heart?
Usually yes. Endurance training raises stroke volume, so resting rates of 40 to 60 beats per minute reflect a more efficient heart. Typical adult resting rates sit between 60 and 100, and a persistently lower value without dizziness or fatigue is a good adaptation. If it comes with dizziness, weakness or fainting, get it checked.