Target Heart Rate Calculator guide
Target Heart Rate Calculator: Training Zones and Max Heart Rate
Use our target heart rate calculator to find your maximum heart rate and heart rate training zones, with the Karvonen method if you know your resting heart rate.
By the AllCalculator editorial teamUpdated 16 October 20262 min read
Training by heart rate helps you exercise at the right intensity, whether that's an easy recovery run or a hard interval session. Our Target Heart Rate Calculator works out your zones.
How to use the calculator (Target Heart Rate Calculator)
- Enter your age.
- Optionally, enter your resting heart rate. Count your pulse for a full minute when you first wake up.
- Choose a maximum heart rate formula.
You'll see your estimated maximum heart rate, targets for moderate and vigorous exercise, and five training zones.
Maximum heart rate
- 220 − age: the simplest and best-known formula.
- 208 − 0.7 × age (Tanaka): a newer formula that's slightly more accurate for older adults.
The Karvonen method
If you enter your resting heart rate, the calculator uses the Karvonen method, which takes your fitness into account:
Target = (max − resting) × intensity + resting
The difference between your maximum and resting heart rate is called your heart rate reserve.
Training zones
| Zone | Intensity | Good for |
|---|---|---|
| 1 | 50–60% | Warm-up and recovery |
| 2 | 60–70% | Base fitness and fat burning |
| 3 | 70–80% | Aerobic fitness |
| 4 | 80–90% | Speed and threshold |
| 5 | 90–100% | Short intervals |
A worked example
With the calculator's default settings, a 40-year-old with a resting heart rate of 65 bpm has a maximum heart rate of 180 and a heart rate reserve of 115. Their moderate-intensity target is 123 to 146 bpm.
Frequently asked questions
Is it safe to exercise at my maximum heart rate?
Only for short periods, and only if you're healthy. If you have a heart condition or high blood pressure, ask your doctor what's safe.
Why does my heart rate seem too high or too low?
Formulas are averages, and your real maximum could be 10 to 20 bpm different. Some medicines, such as beta blockers, also lower your heart rate.
What's a normal resting heart rate?
For most adults, 60 to 100 bpm. Fit people often have a lower resting heart rate.
To plan your running pace, use our Pace Calculator.
Sources and further reading
Links open official and independent websites in a new tab.
This guide is general information to help you understand your options. It isn't financial, tax, legal or building advice and doesn't take your personal circumstances into account. Figures were checked when the guide was last updated and can change, so confirm anything important with GOV.UK, HMRC, a regulated adviser or a qualified tradesperson.