Target Heart Rate Calculator
This target heart rate calculator finds your maximum heart rate and exercise zones using the Basic by Age or Karvonen formula.
Calculate Target Heart Rate Zones
Results
| Zone | Intensity | THR Range (bpm) |
|---|
How target heart rate zones are calculated
How target heart rate zones are calculated depends on first finding your maximum heart rate, then applying a percentage range to determine the beats per minute for each training zone.
Basic by Age method
The Basic by Age method is the most common calculation and has historically been used by the American Heart Association. It estimates maximum heart rate as 220 minus your age, then multiplies that number by each intensity percentage to get the target heart rate for each zone.
Karvonen by Age and RHR method
The Karvonen by Age and RHR method estimates maximum heart rate from your age using the same 220 minus age formula, but also factors in your measured resting heart rate. This produces a heart rate reserve, which is multiplied by the intensity percentage and added back to your resting heart rate.
Karvonen by MHR and RHR method
The Karvonen by MHR and RHR method uses a measured maximum heart rate and a measured resting heart rate rather than estimating either value from age. This method tends to be more personalized since both inputs come from actual measurements rather than an age based formula.
Formulas for heart rate zones
Formulas for heart rate zones below show the exact equations used to calculate maximum heart rate and target heart rate for each method.
Maximum Heart Rate
MHR = 220 − Age
Basic Target Heart Rate
THR = MHR × %Intensity
Karvonen Target Heart Rate
THR = ((MHR − RHR) × %Intensity) + RHR
Heart Rate Reserve
HRR = MHR − RHR
Understanding the five heart rate zones
Understanding the five heart rate zones helps you choose the right exercise intensity for your fitness goals, whether that is fat loss, endurance, or peak performance.
Warm Up zone, 50 to 60 percent
The Warm Up zone is the lightest intensity zone and is typically used at the start and end of a workout to gradually raise or lower heart rate. Activities in this zone feel very easy and are sustainable for long periods.
Fat Burn zone, 60 to 70 percent
The Fat Burn zone is a light to moderate intensity zone often associated with using a higher percentage of fat as an energy source. This zone is commonly targeted for longer, steady state cardio sessions.
Aerobic zone, 70 to 80 percent
The Aerobic zone is a moderate intensity zone that improves cardiovascular endurance and overall heart and lung efficiency. Most general fitness recommendations target this zone for a significant portion of weekly exercise.
Anaerobic zone, 80 to 90 percent
The Anaerobic zone is a hard intensity zone where the body begins to rely more on energy systems that do not require oxygen. Training in this zone improves performance for shorter, high intensity efforts.
VO2 Max zone, 90 to 100 percent
The VO2 Max zone is the maximum intensity zone and represents the upper limit of cardiovascular effort. This zone is typically used for very short intervals by experienced athletes.
Frequently asked questions
Maximum heart rate is commonly estimated by subtracting your age from 220. The formula is written as MHR equals 220 minus age, giving an estimate in beats per minute that is used as the basis for target heart rate zones.
The Karvonen formula calculates target heart rate by multiplying your heart rate reserve, which is maximum heart rate minus resting heart rate, by your desired intensity percentage and then adding back your resting heart rate. The formula is written as THR equals open parenthesis MHR minus RHR close parenthesis times percent intensity, plus RHR.
The five heart rate training zones are the Warm Up zone at 50 to 60 percent of maximum heart rate, the Fat Burn zone at 60 to 70 percent, the Aerobic zone at 70 to 80 percent, the Anaerobic zone at 80 to 90 percent, and the VO2 Max zone at 90 to 100 percent.
The Fat Burn zone, at 60 to 70 percent of maximum heart rate, is generally considered the zone where the body uses a higher proportion of fat as fuel during exercise. This is a moderate intensity zone suitable for longer duration activities.
Resting heart rate is the number of times your heart beats per minute while at complete rest, typically measured first thing in the morning before getting out of bed. It matters because the Karvonen formula uses resting heart rate to calculate a more personalized heart rate reserve and target zones.
The 220 minus age formula is a general estimate that works reasonably well for most adults but can vary by plus or minus 10 to 15 beats per minute for any individual. People seeking precise heart rate data for medical or elite training purposes should consider a clinical exercise stress test.