Find your personalized heart rate zones for effective cardio training and aerobic fitness.
Moderate Intensity Zone (Cardio)
95–133 bpm
Based on age-predicted maximum heart rate. This zone improves cardiovascular fitness with sustainable, conversation-friendly effort.
Tip: For more precision, measure your resting heart rate and enter it above.
Maximum Heart Rate190 bpm
Moderate Zone (50–70%)95–133 bpm
Vigorous Zone (70–85%)133–162 bpm
Fat Burn Zone (60–70%)114–133 bpm
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What is the Target Heart Rate Calculator?
Your target heart rate is the number of heartbeats per minute (bpm) you should aim for during exercise to achieve specific training benefits. There are multiple heart rate zones, each serving a different purpose: the moderate zone for sustainable cardio training, the vigorous zone for high-intensity interval training, and the fat-burn zone for fat loss workouts. The calculator computes these zones using two methods: the age-predicted formula (220 minus your age) and the more accurate Karvonen method if you provide your resting heart rate.
How it works
Enter your age, and optionally your resting heart rate (measured in the morning before getting up). The calculator first determines your maximum heart rate using the formula 220 minus your age. If you provide a resting heart rate, it uses the Karvonen formula, which accounts for your personal fitness level and produces more tailored zones. It then calculates four key zones: moderate (50–70% intensity), vigorous (70–85%), fat-burn (60–70%), and shows your maximum heart rate.
Maximum Heart Rate = 220 − Age
Without Resting Heart Rate (% of Max):
Moderate Zone = MaxHR × 0.5 to MaxHR × 0.7
Vigorous Zone = MaxHR × 0.7 to MaxHR × 0.85
With Resting Heart Rate (Karvonen Formula):
Heart Rate Reserve = MaxHR − Resting Heart Rate
Target HR = (Heart Rate Reserve × Intensity %) + Resting Heart Rate
The age-predicted maximum heart rate (220 minus age) is a population average; it works well as a starting point. The Karvonen formula is more accurate because it uses your personal resting heart rate as a baseline, accounting for your actual fitness level. Heart rate reserve is the difference between your max and resting rates—a wider reserve typically indicates better cardiovascular fitness. Multiplying the reserve by intensity percentages (50%, 70%, 85%) gives you target zones that are personalized to your fitness state, not just your age.
Higher resting heart rate indicates lower fitness level; zones are lower than a fitter 50-year-old. Starting with moderate zone and building up is recommended.
How to use the Target Heart Rate Calculator
Enter your age in years (1–120).
Optionally, measure your resting heart rate: sit quietly for 5 minutes first thing in the morning, then count your pulse for 60 seconds or 15 seconds and multiply by 4.
The calculator displays your maximum heart rate, calculated as 220 minus your age.
If you provided a resting heart rate, the Karvonen formula is used to compute personalized zones; otherwise, standard percentage-based zones are shown.
Review the moderate zone (50–70%); this is ideal for steady-state cardio training like running, cycling, or swimming.
Check the vigorous zone (70–85%); this is for high-intensity interval training or competitive efforts.
Use the fat-burn zone (60–70%) if your goal is fat loss; work here during longer, moderate-effort sessions.
Benefits
Train smarter, not just harder: targeting the right zone ensures your workout delivers the specific adaptation you want (endurance, power, fat loss).
Personalized to your fitness level: including your resting heart rate makes zones much more accurate than age alone.
Avoid overtraining: staying in the moderate zone for most workouts prevents burnout and injury; vigorous zone is for targeted sessions.
Progress tracking: as your fitness improves, your resting heart rate drops, so your zones shift and workouts become harder at the same heart rate.
Works for any sport: heart rate zones are universal; use them for running, cycling, swimming, rowing, or gym cardio.
Free and private: no sign-up, no tracking, no ads.
Tips & common mistakes
Common mistakes
Using the wrong formula: age-predicted max HR can vary by ±10 bpm from actual max; the Karvonen method with resting HR is more precise.
Measuring resting heart rate incorrectly: measure it after 5 minutes of sitting quietly in the morning, not after activity; caffeine or stress raises it.
Ignoring rest days: training in the vigorous zone every day leads to overtraining and fatigue; most workouts should be in the moderate zone.
Assuming max HR is exact: the formula 220 minus age is an average; some individuals have higher or lower actual max HR (±10–15 bpm is normal).
Not updating zones: as your fitness improves (resting HR drops), recalculate your zones every few weeks to keep training effective.
Tips
Invest in a chest strap heart rate monitor or smartwatch for accurate tracking; wrist monitors can be less reliable at high intensities.
Measure resting heart rate three mornings in a row and average the results for better accuracy.
Most of your training (70–80%) should be in the moderate zone; vigorous zone is for 1–2 focused sessions per week.
As fitness improves, resting heart rate drops; lower resting HR means a wider heart rate reserve and higher target zones at the same percentage.
Heart rate response lags; if you jump to vigorous intensity, your HR takes 30–60 seconds to catch up; warm up gradually.
During fat-burn workouts, aim for the bottom of the moderate zone (60–70%); stay longer at lower intensity to preserve energy and fat oxidation.
Frequently asked questions
What is a normal resting heart rate?
For adults, 60–100 bpm is normal. Athletes or very fit individuals often have resting rates of 40–60 bpm. Higher resting HR (above 100) may indicate stress, poor fitness, or a medical condition; consult a doctor if concerned.
How do I measure my resting heart rate accurately?
Sit quietly for 5 minutes first thing in the morning before getting out of bed. Find your pulse on your wrist (radial) or neck (carotid), and count beats for 60 seconds, or count for 15 seconds and multiply by 4. Repeat on 3 mornings and average the results.
Is the 220-minus-age formula accurate?
It's a population average with a standard deviation of about ±10 bpm. For some people, their actual max HR is 10–15 bpm higher or lower. The Karvonen method using resting HR is more personalized.
Should I train in the vigorous zone every day?
No; vigorous-zone training is stressful and should be 1–2 sessions per week maximum. Most training should be in the moderate zone to build aerobic base and avoid overtraining and injury.
What if my heart rate monitor is inaccurate?
Chest strap monitors are more reliable than wrist-based monitors, especially during high-intensity exercise. Ensure the device is snug and the contact points are clean. If readings seem erratic, try re-pairing or using a different monitor.
Can I train by effort instead of heart rate?
Yes; the 'talk test' is a simple guide: moderate zone allows conversation; vigorous zone allows only short words. However, heart rate is more objective, especially as fitness improves and effort perception changes.