Skip to content
Convert. Calculate.

Target Heart Rate Calculator

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

Your details

Result

Estimated maximum heart rate

190 bpm

Tanaka estimate: 187 bpm

Zone 1 · Warm-up
125 – 138 bpm
Zone 2 · Light / fat-burn
138 – 151 bpm
Zone 3 · Aerobic
151 – 164 bpm
Zone 4 · Anaerobic
164 – 177 bpm
Zone 5 · Maximum
177 – 190 bpm
  • Zones use the Karvonen method (heart-rate reserve). Speak to a doctor before hard training if you have a heart condition.

Good to know: Zones are guides. Speak to a doctor before starting hard training if you have a heart condition or other health concerns.

Please note: General estimate for information only. This is not medical advice, diagnosis or treatment, and it may not suit your age, health, medication or pregnancy. Never use it to make a medical decision. Talk to a doctor or other qualified health professional about your own situation, and in an emergency call your local emergency number.

About this tool

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

Questions people ask

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.

Related tools

How we calculate this

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

Spotted a mistake? Tell us and we'll check it. How we check our calculators