Target Heart Rate Calculator

Find your training heart-rate zones from maximum heart rate estimates.

Target Heart Rate Calculator

Find your training heart-rate zones from maximum heart rate estimates.

Age(years)

Resting heart rate (optional)(bpm)

Enter values above and click Calculate — results will appear here with the formula explained.

Max HR ≈ 220 − age; Karvonen zone = RHR + %(MaxHR − RHR)

How does this work?

Training intensity lives on a spectrum from recovery jogs to all-out intervals, and heart rate provides a live gauge of where you sit. The simple 220-minus-age maximum is crude (individual spread exceeds ±10 bpm) but serviceable without lab testing.

Adding your resting heart rate unlocks the Karvonen method, which measures intensity against your usable range rather than raw maximum. Fitter people have lower resting pulses, and Karvonen zones adjust accordingly — a genuinely meaningful refinement for anyone who knows their morning reading.

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Disclaimer: Results are estimates for informational purposes only and do not constitute professional medical advice.

Quick Answer

Target Heart Rate Calculator: Find your training heart-rate zones from maximum heart rate estimates. Formula: Max HR ≈ 220 − age. Example: At age 35, max HR estimates at 185 bpm.

How to Use This Calculator

1Enter your age; optionally measure resting pulse right after waking.
2Train mostly in Zones 2–3 for base building; touch Zone 4–5 sparingly.
3Remember wrist-optical readings lag spikes — chest straps respond faster.

Formula Used

Max HR ≈ 220 − age; Karvonen zone = RHR + %(MaxHR − RHR)

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Worked Example

At age 35, max HR estimates at 185 bpm. With a 55 resting pulse, Zone 2 spans 132–146 bpm by Karvonen — noticeably different from the plain-percentage 111–130.

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Frequently Asked Questions

QIs 220 − age accurate?

It's a population average with wide individual error. Field tests or lab measurements beat it when precision matters.

QWhich zone burns the most fat?

Fat share peaks in lower zones, but total expenditure matters more for fat loss than substrate mix — chase consistency, not mythology.

QCan medications affect heart rate?

Yes — beta blockers suppress heart-rate response substantially. Zone training needs medical guidance in those cases.

Formula Used

Max HR ≈ 220 − age; Karvonen zone = RHR + %(MaxHR − RHR)

Frequently Asked Questions

QIs 220 − age accurate?

It's a population average with wide individual error. Field tests or lab measurements beat it when precision matters.

QWhich zone burns the most fat?

Fat share peaks in lower zones, but total expenditure matters more for fat loss than substrate mix — chase consistency, not mythology.

QCan medications affect heart rate?

Yes — beta blockers suppress heart-rate response substantially. Zone training needs medical guidance in those cases.