Target Heart Rate Calculator
Find your target heart-rate training zones from your age, with an optional resting heart rate for the Karvonen method. Calculates in your browser.
Estimated max heart rate
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Training zones
| Zone | Intensity | Target (bpm) |
|---|
Show the math
Maximum heart rate is estimated from age, then split into intensity zones:
HRmax = 220 − age · target = (HRmax − HRrest) × intensity + HRrest
Without a resting rate, zones are a straight percentage of maximum. With one, the Karvonen method uses your heart-rate reserve for more personal ranges. The age estimate varies by 10–20 bpm. All math runs locally in your browser.
What this does
The target heart rate calculator estimates your maximum heart rate from your age and breaks training into five intensity zones. Adding a resting heart rate switches to the more personal Karvonen (heart-rate reserve) method.
How to use it
- Enter your age.
- Optionally add your resting heart rate.
- Read your estimated maximum heart rate.
- See the target bpm range for each zone.
How it works
Maximum heart rate is estimated from age. Without a resting rate, zones are a straight percentage of maximum. With one, the Karvonen method applies the percentage to your heart-rate reserve (max minus resting), which personalises the zones.
HRmax = 220 − age; target = (HRmax − HRrest) × intensity + HRrest
Understanding your result
The zones guide how hard to work: zones 1–2 build aerobic base and burn fat, zone 3 develops endurance, and zones 4–5 push speed and threshold. The Karvonen method (with a resting heart rate) gives ranges tuned to your own fitness, but maximum heart rate from age is only an estimate — individuals vary by 10–20 bpm, so treat the numbers as a starting point.
Example
At age 30, HRmax is about 190 bpm, and the fat-burn zone (60–70%) is roughly 114–133 bpm.
Sources & methodology
Last updated .
Frequently asked questions
What is the Karvonen method?
It applies each intensity percentage to your heart-rate reserve (maximum minus resting heart rate), rather than to maximum alone, giving zones tuned to your own fitness.
How accurate is the maximum heart rate estimate?
The 220 − age formula is a population average; real values vary by 10–20 bpm. A lab or field test gives a more accurate figure.
Which zone should I train in?
It depends on your goal — zones 1–2 for easy aerobic and fat-burning work, zone 3 for endurance, and zones 4–5 for speed and threshold. A balanced plan uses several.
Is my data stored?
No. Everything is calculated locally in your browser.
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