Target Heart Rate Calculator
Calculate your optimal training heart rate zones using proven formulas. Perfect for cardio training, fitness planning, and heart rate monitoring.
Heart Rate Calculation
Enter your details and select your preferred method to calculate target heart rate zones
bpm
Leave blank to calculate using formula
MHR = 220 - age
Most commonly used formula
MHR = 208 - (0.7 × age)
More accurate for older adults
MHR = 211 - (0.64 × age)
Based on large population study
THR = MHR × %Intensity
Simple and widely used method
THR = (HRR × %Intensity) + RHR
More personalized, requires resting HR
Target HR Zone
Enter your age and preferences to calculate your target heart rate zone.
About Target Heart Rate Training
Training Zones Explained
- Light (50-60%): Fat burning, recovery workouts
- Moderate (60-70%): Aerobic base building, endurance
- Vigorous (70-85%): Performance training, lactate threshold
- Maximum (85-95%): Anaerobic power, short intervals
Formula Accuracy
- Haskell & Fox: ±10-12 bpm standard deviation
- Tanaka: More accurate for older adults (40+)
- Nes: Based on 3,320 healthy individuals
- Individual variation: Can be ±20 bpm from formula
Method Comparison
| Method | Accuracy | Requirements |
|---|---|---|
| % of Max HR | Good | Age only |
| Karvonen | Better | Age + Resting HR |
Best Practices
- Measure resting HR first thing in the morning
- Use heart rate monitor for accurate readings
- Allow 5-10 minute warm-up before target zone
- Stay hydrated and monitor how you feel
How to Use This Calculator
Step-by-step guide to get accurate results
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What Is Target Heart Rate?
Your target heart rate (THR) is the ideal range of beats per minute (BPM) your heart should be working at during exercise to maximize effectiveness while staying safe. It helps ensure you’re training at the right intensity whether your goal is weight loss, building endurance, cardiovascular health, or athletic performance.
Staying in your target heart rate zone helps you burn fat efficiently, improve aerobic capacity, and avoid overtraining.
Staying in your target heart rate zone helps you burn fat efficiently, improve aerobic capacity, and avoid overtraining.
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How to Calculate Your Target Heart Rate
1. Maximum Heart Rate (220 – Age Formula)
Formula: 220 – Age = Maximum Heart Rate (MHR)
Target Zone: 50–85% of your MHR
Example: At age 30 → 220 – 30 = 190 MHR → Target zone = 95–162 BPM
Target Zone: 50–85% of your MHR
Example: At age 30 → 220 – 30 = 190 MHR → Target zone = 95–162 BPM
2. Karvonen Formula (Heart Rate Reserve Method)
More personalized, considers resting heart rate (RHR).
Formula: THR = ((MHR – RHR) × %Intensity) + RHR
Best for athletes or those with specific training goals.
Formula: THR = ((MHR – RHR) × %Intensity) + RHR
Best for athletes or those with specific training goals.
3. Tanaka Formula (Alternative for Accuracy)
Formula: 208 – (0.7 × Age)
Often more accurate for older adults.
Often more accurate for older adults.
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Heart Rate Training Zones
Warm-Up Zone (50–60% MHR)
Gentle activity, good for beginners & recovery.
Fat-Burning Zone (60–70% MHR)
Burns stored fat, supports weight loss.
Cardio Zone (70–80% MHR)
Builds endurance, strengthens heart & lungs.
Peak/HIIT Zone (80–90% MHR)
Improves speed, power, and VO₂ max.
Maximum Effort (90–100% MHR)
Short bursts, only for advanced training.
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Target Heart Rate by Age (Chart Example)
Age | Estimated MHR (220 – Age) | 50–85% Target Zone (BPM)
--- | --- | ---
20 | 200 | 100–170
30 | 190 | 95–162
40 | 180 | 90–153
50 | 170 | 85–145
60 | 160 | 80–136
70 | 150 | 75–128
(Values are estimates; individual variation applies.)
--- | --- | ---
20 | 200 | 100–170
30 | 190 | 95–162
40 | 180 | 90–153
50 | 170 | 85–145
60 | 160 | 80–136
70 | 150 | 75–128
(Values are estimates; individual variation applies.)
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Benefits of Training in Your Target Heart Rate Zone
Weight Loss
Train in the fat-burning zone for steady calorie burn.
Cardio Fitness
Improve heart and lung efficiency in the cardio zone.
Endurance & Sports Performance
Peak zone helps athletes push limits.
HIIT Workouts
Alternating between moderate and peak zones boosts metabolism.
Safe Exercise for Seniors
Lower zones maintain health without overexertion.
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⚠️ Important Disclaimer
This calculator provides general fitness guidance only. Always consult a doctor or certified trainer before starting a new exercise program, especially if you have a heart condition, take medication, or are new to exercise.
Frequently Asked Questions
What is the best formula for calculating target heart rate?
The 220 – age formula is most common, but the Karvonen formula is more accurate since it includes resting heart rate.
What heart rate should I aim for during cardio?
Most people should stay in the 70–85% MHR range for effective cardio training.
Can I use a smartwatch or fitness tracker?
Yes. Devices like Apple Watch, Fitbit, and Garmin use real-time HR data to keep you in your target zone.
Is it safe to exceed my target heart rate?
Occasional peaks are normal, but consistently exceeding your THR may increase injury or heart risk. Stay within safe limits unless supervised.
What is a good target heart rate for seniors?
Adults over 60 should aim for 50–70% of their MHR, focusing on safety and steady endurance.