Find your maximum heart rate and training zones in beats per minute.
Calculated instantly in your browser.
How do you calculate your target heart rate?
Maximum heart rate ≈ 220 − age (or Tanaka: 208 − 0.7 × age). The Karvonen target = (max − resting) × intensity + resting; otherwise target = max × intensity. For example, at age 30 max HR ≈ 190 bpm, and with a resting HR of 60 the 70% Karvonen target is (190 − 60) × 0.7 + 60 ≈ 151 bpm.
Understanding your result
Training zones are bands of intensity as a percentage of your capacity. Lower zones build endurance and burn fat; higher zones improve speed and VO₂ max. The Karvonen method accounts for fitness by using your heart-rate reserve.
Formula and method
Maximum heart rate ≈ 220 − age (or Tanaka: 208 − 0.7 × age). Karvonen target = (max − resting) × intensity + resting; otherwise target = max × intensity.
Assumptions and limitations
Zones here are estimates for general fitness, not medical advice. The age-based maximum is a population average that can be off by a wide margin for any individual, and true maximum heart rate is best measured under supervision. If you have a heart condition or take medication, seek professional guidance.
Worked example
At age 30, max HR ≈ 190 bpm; with a resting HR of 60, the 70% Karvonen target is (190 − 60) × 0.7 + 60 ≈ 151 bpm.
How to use this tool
- Enter your age.
- Optionally add your resting heart rate.
- Read your max HR and zone ranges.
Common mistakes to avoid
- Treating 220 − age as exact — it is an estimate with wide individual variation.
- Measuring resting heart rate after activity rather than at rest.
About the Target Heart Rate Calculator
The Target Heart Rate Calculator estimates your maximum heart rate and the beats-per-minute ranges for each training zone. Add a resting heart rate to use the more personalised Karvonen (heart-rate-reserve) method.
Who should use this tool
Runners, cyclists, gym-goers and anyone training by heart rate.
Benefits
- Maximum heart rate from two proven formulas.
- Five training zones from warm-up to max.
- Optional Karvonen method using resting HR.
- Clear bpm ranges for each zone.
Practical use cases
- Staying in the fat-burning zone on a run.
- Setting cardio targets for interval training.
- Checking effort during a workout.
Frequently asked questions
Which max-HR formula is better?
The Tanaka formula (208 − 0.7 × age) tends to be more accurate for older adults; 220 − age is the simple classic estimate. Both are approximations.
What is the fat-burning zone?
Roughly 60–70% of maximum heart rate, where a higher share of calories comes from fat — though total calorie burn is higher at greater intensities.
Why does adding a resting heart rate change my zones?
With a resting heart rate the tool uses the Karvonen method, which works from your heart-rate reserve rather than your maximum alone. This accounts for your baseline fitness, so the zone figures reflect your individual range more closely than the simpler percentage-of-maximum approach.