Target Heart Rate Calculator
This calculator is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for personal health decisions.
Heart rate zones (Max HR %)
Target zones (max HR % method)
| Zone | Intensity | BPM range |
|---|---|---|
| Zone 1: Very Light | 50–60% | 95–114 |
| Zone 2: Light | 60–70% | 114–133 |
| Zone 3: Moderate | 70–80% | 133–152 |
| Zone 4: Hard | 80–90% | 152–171 |
| Zone 5: Maximum | 90–100% | 171–190 |
Max HR = 220 − age; zones at 50–60%, 60–70%, 70–80%, 80–90%, 90–100%
How Target Heart Rate Zones Work
Target heart rate zones help structure cardio training by matching workout intensity to fitness goals. This calculator uses the classic estimate max heart rate = 220 − age, then divides effort into five zones: very light (50–60%), light (60–70%), moderate (70–80%), hard (80–90%), and maximum (90–100%).
For a 30-year-old, max HR = 220 − 30 = 190 bpm. Zone 3 (moderate, 70–80%) spans 133–152 bpm — a common aerobic training range. Zone 1 supports warm-up and recovery; zones 4–5 push anaerobic threshold and peak effort. These percentages apply directly to max HR without needing resting heart rate.
If you know your resting heart rate, the calculator also shows the Karvonen method: target = (max HR − resting HR) × intensity + resting HR. Karvonen accounts for individual fitness — a well-trained athlete with low resting HR gets higher absolute training targets at the same percentage intensity.
Max HR varies individually by ±10–15 bpm from the 220−age estimate. Beta-blockers, caffeine, heat, and dehydration shift heart rate independently of workload. Use zones as guides, not rigid limits; perceived exertion and talk-test pace remain valuable cross-checks. For personalized zone testing, see our heart rate zone calculator (Karvonen-focused).
Examples
| Example | Result |
|---|---|
| Age 30 | Max HR 190 bpm |
| Age 30, Zone 3 (70–80%) | 133–152 bpm |
| Age 45, Zone 2 | 105–122 bpm |
| Age 25 with RHR 60, Zone 4 Karvonen | Higher than simple method |
Frequently asked questions
The 'fat burn zone' (roughly 60–70% max HR) burns a higher fat percentage but lower total calories. Moderate cardio at 70–80% often burns more total fat due to higher calorie expenditure.
No. Without resting HR, you get five zones using the simple percentage-of-max-HR method. Enter resting HR to also see Karvonen-adjusted targets.
This page emphasizes the simple max-HR percentage method with optional Karvonen comparison. The heart rate zone calculator focuses on Karvonen-only training zones and requires resting HR.