Target Heart Rate Calculator
Find your target heart rate zones for exercise based on your age.
Try an example
190 bpm
About this calculator
What Is Target Heart Rate?
Your target heart rate is the range of heartbeats per minute (bpm) you should aim for during exercise to train at a chosen intensity. Staying inside it makes workouts effective without pushing too hard. This target heart rate calculator takes your age — and, if you know it, your resting heart rate — and returns your estimated maximum heart rate plus zones for light, moderate and vigorous activity.
Key Terms
- Heart rate: the number of times your heart contracts per minute, measured in bpm.
- Resting heart rate: your pulse when you are calm and at rest; for most adults it is between 60 and 100 bpm, and fitter people are often lower.
- Maximum heart rate (MHR): the highest rate your heart can reach during all-out effort. It is most accurate from a supervised cardiac stress test; otherwise it is estimated from age.
- Heart rate reserve (HRR): MHR minus resting heart rate — the working range of your heart.
Worked Example
At age 30: estimated max heart rate is 190 bpm. The moderate zone (50-70% of max) is 95-133 bpm; the vigorous zone (70-85% of max) is 133-162 bpm.
How the Zones Are Calculated
The simplest estimate is MHR = 220 − age. A newer, somewhat more accurate version is 208 − 0.7 × age. Once you have MHR, zones are percentages of it: moderate-intensity exercise is roughly 50%–70% of MHR and vigorous exercise 70%–85%. The Karvonen method uses the reserve instead: Target = (HRR × intensity %) + resting heart rate, which accounts for your fitness. For a 40-year-old with an MHR of 180 and a resting rate of 60, 70% intensity gives (120 × 0.70) + 60 = 144 bpm.
Choosing Your Zone
- 50%–60% (warm-up/light): easy effort for beginners, recovery or warm-ups.
- 60%–70% (moderate): builds endurance and burns fat; you can still talk.
- 70%–85% (vigorous): improves cardiovascular fitness; you can say only short phrases.
- 85%+ (maximum): short intervals for trained athletes only.
Accuracy and Safety
Formulas return population averages, and your actual maximum can differ by 10–20 bpm. Some medications, such as beta blockers, also lower your heart rate. Use a heart rate monitor or check your pulse at the wrist or neck, and talk to a doctor before starting an intense program, especially if you have a heart condition or have been inactive. To estimate your daily energy use, try the Calorie Calculator.
Worked example
At age 30, estimated max heart rate is 220 − 30 = 190 bpm. Moderate exercise (50-70% of max) falls between 95 and 133 bpm; vigorous exercise (70-85%) falls between 133 and 162 bpm.
Frequently asked questions
How accurate is the 220 minus age formula?
It's a widely used estimate, but individual max heart rate can vary by 10-20 bpm from this formula. It's a reasonable starting point, not a precise measurement.
What's the difference between moderate and vigorous zones?
Moderate intensity feels like a brisk walk — you can talk but not sing. Vigorous intensity is harder to sustain a conversation during, like running or a fast cycling pace.
Should I consult a doctor before using heart rate zones for exercise?
Yes, especially if you have a heart condition, are new to exercise, or take medication that affects heart rate — these zones are general fitness guidance, not medical advice.
