Exercising in your target zone makes sure you work hard enough to improve fitness without overdoing it. The American Heart Association suggests 50–70% of maximum for moderate activity and 70–85% for vigorous activity.
How to use the Target Heart Rate Calculator
- Age
- Resting heart rate
- Maximum heart rate
- Method
- Intensity from
- Intensity to
Results update as you type, and every field accepts the units shown in its menu.
How it works
Enter your age and resting heart rate, choose the method and the intensity range.
Inputs explained
| Field | What to enter |
|---|---|
| Age | In years |
| Resting heart rate | In bpm |
| Maximum heart rate | Choose one: 220 − age, 208 − 0.7 × age (Tanaka) |
| Method | Choose one: Percentage of maximum heart rate, Heart rate reserve (Karvonen) |
| Intensity from | In % |
| Intensity to | In % |
What each result means
- Zone 1: very light (50–60%) up to = [Estimated maximum heart rate]×0.6
- Zone 2: light (60–70%) up to = [Estimated maximum heart rate]×0.7
- Zone 3: moderate (70–80%) up to = [Estimated maximum heart rate]×0.8
- Zone 4: hard (80–90%) up to = [Estimated maximum heart rate]×0.9
Example values
How the main result changes when Age changes and everything else stays at the example values above:
| Age (years) | Target zone from (bpm) |
|---|---|
| 20 | 130 |
| 30 | 126 |
| 40 | 123 |
| 50 | 119 |
| 60 | 116 |
| 80 | 109 |
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
Max HR = 220 − age (Fox) or 208 − 0.7 × age (Tanaka)
% of max: target = max HR × intensity
Karvonen: target = resting HR + (max HR − resting HR) × intensity
AHA: moderate 50–70%, vigorous 70–85% of max HR
Worked example
Inputs: Age: 40 years; Resting heart rate: 65 bpm; Maximum heart rate: 208 − 0.7 × age (Tanaka); Method: Heart rate reserve (Karvonen); Intensity from: 50 %; Intensity to: 70 %.
Results: Estimated maximum heart rate = 180 bpm; Target zone from = 123 bpm; Target zone to = 146 bpm; Zone 1 – very light (50–60%) up to = 108 bpm; Zone 2 – light (60–70%) up to = 126 bpm; Zone 3 – moderate (70–80%) up to = 144 bpm; Zone 4 – hard (80–90%) up to = 162 bpm.
Key terms
- Heart rate reserve
- Maximum minus resting heart rate.
Frequently asked questions
What is a good target heart rate?
50–70% of maximum for moderate exercise, 70–85% for vigorous.
How do I measure my heart rate during exercise?
With a chest strap or watch, or by counting your pulse for 15 seconds and multiplying by 4.
Do medicines affect heart rate?
Yes. Beta-blockers lower it; use perceived exertion instead.