How is maximum heart rate estimated?

A common estimate is 220 minus your age. Another is 208 minus 0.7 × age. Both are averages, so your real maximum may differ.

What is the Karvonen method?

It uses your heart rate reserve (maximum minus resting) so zones adapt to your fitness.

Which zone burns the most fat?

Lower zones use a higher share of fat, but higher zones burn more calories overall.

All tools

Target Heart Rate Calculator

Enter your age and resting heart rate to see your maximum heart rate estimate and five training zones.

Age & Resting Heart Rate

Age

Resting heart rate (bpm)

Five training heart-rate zones from age and resting heart rate, using the Karvonen method with max-heart-rate comparisons.

Formula

max HR = 220 − age (Tanaka comparison: 208 − 0.7 × age). Karvonen THR = ((max HR − resting HR) × intensity) + resting HR.

Reference Values

•Zone 1: 50–60% warm-up
•Zone 2: 60–70% endurance
•Zone 3: 70–80% aerobic
•Zone 4: 80–90% anaerobic
•Zone 5: 90–100% max

FAQ

Common questions about Target Heart Rate Calculator

How we calculate this

We use the standard published formula for this calculation, and we show the working so you can check it.

Spotted a mistake? Tell us and we'll check it within a few days. See how we check our calculators.

Medical disclaimer

This tool gives a general estimate for information only. It is not medical advice and cannot diagnose a condition. Talk to a doctor, midwife or other qualified professional about your own situation.