How do I calculate my target heart rate?

The standard formula is: target HR = (MaxHR − resting HR) × intensity + resting HR. MaxHR is estimated as 220 − age, and intensity is a percentage between 50% (very light) and 100% (maximum effort). For age 30 with resting HR 65, zone 2 (60–70%) is 124–143 BPM. Our target heart rate calculator applies both methods automatically.

What is a good heart rate for cardio?

For general cardiovascular fitness, target heart rate zone 3 (70–80% of max) — typically 140–160 BPM for most adults aged 30–50. For fat burning, zone 2 (60–70%) is often cited. For athletic training, intervals in zone 4 (80–90%) build lactate threshold. Our target heart rate calculator gives the precise BPM range for each zone based on your age and resting HR.

What should my heart rate be during exercise?

It depends on your goal. For weight loss: 60–70% of maxHR (zone 2). For aerobic fitness: 70–80% (zone 3). For race training: 80–90% (zone 4). For maximum intervals: 90–100% (zone 5). All zones build cardiovascular health, just with different adaptations. Our target heart rate calculator shows the exact BPM range for each zone based on your personal profile.

What is the Karvonen formula?

The Karvonen formula is a more accurate way to compute training heart-rate zones than just using max HR. It uses your heart rate reserve (HRR = MaxHR − resting HR) and your resting HR as the floor: target HR = (HRR × intensity) + resting HR. For age 30 with resting HR 65: zone 2 is (220−30−65)×0.6+65 to (220−30−65)×0.7+65 = 124 to 143 BPM. Our target heart rate calculator applies this automatically.

Is 220 minus age accurate for max heart rate?

The 220 − age formula has a standard deviation of about ±10 BPM, meaning your true max HR could be anywhere from age−10 to age+10 years worth of BPM. The Tanaka formula (208 − 0.7 × age) is slightly more accurate. For a really precise max HR, do a graded exercise test with a sports medicine clinic or use a hard 5-minute all-out effort (after a long warm-up). Our target heart rate calculator uses 220 − age as the standard baseline.

How many BPM is too high during exercise?

A heart rate above your estimated maximum (220 − age) is generally not sustainable for more than a few seconds. The safest upper limit for sustained exercise is zone 4 (80–90% of max). Going into zone 5 should be reserved for short intervals (1–5 minutes) with recovery between. If you experience chest pain, dizziness, or unusual shortness of breath, stop immediately and consult a physician. Our target heart rate calculator gives zone boundaries so you can pace your effort.

CalcCentral

Health & FitnessUpdated October 2026

Target Heart Rate Calculator

Find your 5 personal exercise heart-rate zones — Karvonen and % of MaxHR methods. Use for cardio, fat burn, threshold, and max training.

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Updated 2026

HRmax, Peak HR & Zones — Direct Answers

Direct answers for the most-searched heart-rate queries, using the Tanaka formula (HRmax = 208 − 0.7 × age) and Karvonen method:

HRmax formula (Tanaka, 2001): HRmax = 208 − (0.7 × age). For age 30: HRmax = 187 bpm. For age 40: HRmax = 180 bpm. For age 50: HRmax = 173 bpm.
Zone 2 cardio heart rate: 60–70% of HRmax. For age 40 (HRmax 180): zone 2 = 108–126 bpm. Conversational-pace endurance zone.
Peak HR (HRmax): The highest heart rate you can sustain, typically at all-out effort. Age-predicted HRmax is 90–95% accurate; the most precise value requires a supervised VO₂max test.
5 heart-rate zones (by %HRmax): Z1 (50–60%) recovery · Z2 (60–70%) base/fat burn · Z3 (70–80%) aerobic · Z4 (80–90%) threshold · Z5 (90–100%) VO₂max
Karvonen formula (with resting HR): THR = (HRmax − HRrest) × intensity + HRrest. More accurate than %HRmax for trained athletes.
Fat-burn zone myth: Z2 burns the highest percentage of fat, but Z3 burns more total calories. For weight loss, total calorie burn matters more than fat percentage.

Zone 2 Cardio Heart Rate — Direct Answers

Direct answers for the most-searched Zone 2 cardio queries:

What is Zone 2 cardio?: Low-intensity aerobic exercise at 60–70% of your maximum heart rate. Fat-burn dominant, sustainable for long durations.
Zone 2 heart rate for age 40 (HRmax 180): 108–126 bpm (60–70% of 180).
Zone 2 heart rate for age 50 (HRmax 173): 104–121 bpm.
Zone 2 heart rate for age 60 (HRmax 165): 99–116 bpm.
What heart rate zone burns the most fat?: Zone 2 (60–70% HRmax) burns the highest % of calories from fat. Higher zones burn more total calories but a lower % from fat.
Why train in Zone 2?: Builds mitochondrial density, improves fat oxidation, supports aerobic base. Recommended 150+ min/wk per ACSM.
How do I find Zone 2 without a lab test?: Talk test: you can speak in full sentences but not sing. HR ≈ 60–70% HRmax + conversational pace.

Quick Answer: Target Heart Rate Zones by Age

Training zones below use estimated maximum heart rate and percentages from 50% through 90%.

Age	Max HR	50%	60%	70%	80%	90%
20	194	97	116	136	155	175
30	187	94	112	131	150	168
40	180	90	108	126	144	162
50	173	87	104	121	138	156
60	166	83	100	116	133	149
70	159	80	95	111	127	143

Tanaka formula: HRmax = 208 − (0.7 × age). AHA 2024.

What is a target heart rate (THR) calculator?

A target heart rate calculator finds your personal exercise heart-rate zones from your age and resting heart rate. Maximum heart rate is estimated as 220 minus your age, and your five training zones are derived either as percentages of that maximum or via the Karvonen formula, which uses your resting heart rate to set a more accurate lower bound. The five standard zones range from very-light warm-up (50% of max) to maximum effort (90-100% of max), each with a different training purpose.

Target Heart Rate Calculator

Age

Resting heart rate (BPM)

Average: 60–80 BPM

Method

Estimated maximum heart rate: 187 BPM(208 − 0.7 × 30)

Zone	% of MaxHR	Target BPM	Description
Zone 1 — Very Light	50–60%	126–138	Warm-up, recovery, very easy effort
Zone 2 — Light	60–70%	138–150	Fat burn, endurance base, conversational pace
Zone 3 — Moderate	70–80%	150–163	Aerobic cardio, controlled breathing
Zone 4 — Hard	80–90%	163–175	Lactate threshold, race pace
Zone 5 — Maximum	90–100%	175–187	VO2 max, all-out effort, short intervals only

The Tanaka formula (HRmax = 208 − 0.7 × age) has a margin of error of about ±10 BPM. For more accuracy, use a measured max HR from a graded exercise test. The Karvonen method uses your resting HR for more personalized zones.

Heart Rate Zone Formulas

Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37(1):153-156. pubmed.ncbi.nlm.nih.gov
Fox SM 3rd, Haskell WL (1971). Physical activity and the prevention of coronary heart disease. Bull N Y Acad Med 47(4):301-312.
Karvonen MJ, Kentala E, Mustala O (1957). The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn 35(3):307-315.

Scientific References

Peer-reviewed sources

Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37(1):153-156.
Karvonen MJ, Kentala E, Mustala O (1957). The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn 35(3):307-315.

Authoritative organizations

ACSM's Guidelines for Exercise Testing and Prescription (11th ed., 2021).
AHA — Target Heart Rates.

Verified accuracy

Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.

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We never collect, store, or transmit your inputs. Every calculation runs locally in your browser.

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Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.

Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.

FAQ

Frequently asked questions

Everything you need to know about this calculator. Can't find what you're looking for? Email our team.

A target heart rate calculator is a free fitness tool that estimates your personal exercise heart-rate zones from your age and resting heart rate. Our target heart rate calculator uses both the standard percentage-of-max-HR method (220 − age) and the more accurate Karvonen formula (which uses your resting heart rate). The target heart rate calculator shows your five training zones with their BPM ranges and training purpose.

How it works

How to find your target heart rate zones

Our target heart rate calculator computes your five exercise heart-rate zones from your age and resting heart rate, using both the percentage-of-max and Karvonen methods.

1
Enter your age
Type your age. The target heart rate calculator estimates max HR as 220 minus your age.
2
Enter your resting heart rate
Measure your resting heart rate first thing in the morning for the most accurate reading. Average is 60–80 BPM; athletes often have 40–60 BPM. The target heart rate calculator uses your resting HR to apply the Karvonen formula for more accurate zones.
3
Choose a method
Pick Karvonen (uses resting HR) for more accurate personalized zones, or % of MaxHR for the simpler standard model. The target heart rate calculator shows both approaches.
4
Read the zones
The target heart rate calculator shows your max HR and the five training zones with their BPM ranges: Zone 1 (50–60%, warm-up), Zone 2 (60–70%, fat burn), Zone 3 (70–80%, cardio), Zone 4 (80–90%, threshold), Zone 5 (90–100%, max effort). Use these to pace runs, rides, and cardio machine workouts.

Target Heart Rate Calculator

HRmax, Peak HR & Zones — Direct Answers

Zone 2 Cardio Heart Rate — Direct Answers

Quick Answer: Target Heart Rate Zones by Age

What is a target heart rate (THR) calculator?

Target Heart Rate Calculator

Heart Rate Zone Formulas

Scientific References

Peer-reviewed sources

Authoritative organizations

Verified accuracy

Instant results

Your data stays private

Learn as you calculate

Frequently asked questions

How to find your target heart rate zones

Enter your age

Enter your resting heart rate

Choose a method

Read the zones

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Age	Max HR	50%	60%	70%	80%	90%
20	194	97	116	136	155	175
30	187	94	112	131	150	168
40	180	90	108	126	144	162
50	173	87	104	121	138	156
60	166	83	100	116	133	149
70	159	80	95	111	127	143

Age	Max HR	50%	60%	70%	80%	90%
20	194	97	116	136	155	175
30	187	94	112	131	150	168
40	180	90	108	126	144	162
50	173	87	104	121	138	156
60	166	83	100	116	133	149
70	159	80	95	111	127	143

Age	Max HR	50%	60%	70%	80%	90%
20	194	97	116	136	155	175
30	187	94	112	131	150	168
40	180	90	108	126	144	162
50	173	87	104	121	138	156
60	166	83	100	116	133	149
70	159	80	95	111	127	143