Target Heart Rate Calculator
Enter your values below and click Calculate for instant results.
bpm
Find your five cardio training zones based on age and resting heart rate. Uses the Karvonen method for personalized results.
Enter your values below and click Calculate for instant results.
Heart rate training zones divide the range between resting and maximum heart rate into intensity bands, each producing different physiological effects. Training in the right zone for your goal is more effective than simply training hard all the time. Lower zones build aerobic base and aid recovery. Higher zones improve speed, power, and anaerobic capacity.
If you enter your resting heart rate, this calculator uses the Karvonen method, which is more personalized and accurate than the simpler max heart rate percentage method. The Karvonen formula accounts for cardiovascular fitness by using heart rate reserve (the difference between max and resting heart rate) rather than just a percentage of maximum.
The formula 220 minus age is the most widely used maximum heart rate estimate. It is a population average, not a precise individual measurement. Your actual maximum heart rate may be 10 to 20 beats higher or lower. The only way to know your true maximum is through maximal exercise testing, which should be supervised for anyone with cardiovascular concerns.
Zone 2 training (approximately 60 to 70% of max heart rate) has received significant attention in recent years from endurance coaches and longevity researchers. Training at this moderate aerobic intensity develops mitochondrial density and fat oxidation capacity. Many elite endurance athletes spend 70 to 80% of their training volume in Zone 2, with only a small fraction at higher intensities. For general fitness and cardiovascular health, consistent Zone 2 work is highly recommended.