Target Heart Rate Calculator
Find your ideal heart rate zones for training at the right intensity.
Estimated Maximum Heart Rate
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bpm (standard: 220 − age)
Alternative estimate (Tanaka): — bpm
Your Training Zones:
How Max Heart Rate Is Estimated
The most common formula for estimated maximum heart rate is: 220 − age. A more modern formula, 208 − (0.7 × age), tends to be slightly more accurate for older adults. This calculator shows the standard estimate but is based on population averages — your true maximum can vary by 10–15 bpm.
The Five Training Zones
- Zone 1 — Recovery (50–60% max): Very light. Use for warm-up, cool-down, and active recovery.
- Zone 2 — Fat Burn (60–70% max): Comfortable pace. Where your body burns the highest percentage of fat for fuel.
- Zone 3 — Aerobic (70–80% max): Moderate effort. Builds cardiovascular fitness and endurance.
- Zone 4 — Anaerobic (80–90% max): Hard effort. Improves speed, power, and lactate threshold.
- Zone 5 — Maximum (90–100% max): All-out effort. Only sustainable for very short bursts.
How to Measure Your Heart Rate
You can check your pulse at your wrist or neck for 15 seconds and multiply by 4, or use a heart rate monitor, fitness tracker, or smartwatch. Chest straps are the most accurate; wrist-based optical sensors are convenient but less precise during intense intervals.
Educational Tool Only
These zone estimates are for healthy adults with no known medical conditions. If you are pregnant, take heart-rate-affecting medication, or have any cardiovascular condition, consult your doctor before training at higher intensities.