Target Heart Rate Calculator
Find your cardio training zones by age.
Max heart rate is estimated as 208 − 0.7 × age (Tanaka formula); zones are percentages of max.
How to use
- Enter your age.
- See your estimated max heart rate.
- Train in the zone matching your goal.
About this tool
Zone 2 (60–70%) builds aerobic base; Zone 4–5 is for short, hard intervals.
Estimates only — individual max varies ±10–15 bpm.
How it works
Maximum heart rate is estimated with a simple formula: 220 minus age (the classic Fox formula), or the slightly more accurate Tanaka version, 208 − 0.7 × age. Both are population averages with an error margin of about ±10 beats per minute — a lab test is the only way to know your true max.
Training zones are expressed as percentages of that max. The widely used five-zone model: Zone 1 recovery (50–60%), Zone 2 aerobic base (60–70%), Zone 3 tempo (70–80%), Zone 4 threshold (80–90%), Zone 5 maximum effort (90–100%). Health guidelines typically call 50–70% ‘moderate’ and 70–85% ‘vigorous’ intensity.
A more personalised alternative is the Karvonen (heart-rate-reserve) method: target = (max HR − resting HR) × percentage + resting HR. It needs a measured resting pulse — taken first thing in the morning — but accounts for individual fitness better than percentages of max alone.
Worked examples
Age 40, brisk walking: Estimated max ≈ 180 bpm. The moderate zone (50–70%) is 90–126 bpm — a brisk walk that still allows conversation. Push to 126–153 bpm and you are in vigorous territory.
Age 25, building an aerobic base: Estimated max ≈ 195 bpm. Zone 2 (60–70%) = 117–137 bpm — easy jogging pace, the ‘talk test’ zone where endurance is built.
Quick reference
| Zone | % of max | Feels like | Typical use |
|---|---|---|---|
| 1 – Recovery | 50–60% | Very light | Warm-up, cool-down |
| 2 – Aerobic base | 60–70% | Can talk easily | Long slow distance |
| 3 – Tempo | 70–80% | Comfortably hard | Sustained efforts |
| 4 – Threshold | 80–90% | Hard, short sentences | Intervals |
| 5 – Max | 90–100% | All out | Sprints |
Frequently asked questions
What is the best zone for fat loss?
Zone 2 (60–70% of max) burns the highest fat percentage, though total calories matter most.
Is 220 minus age accurate?
The Tanaka formula (208 − 0.7 × age) used here fits research data better.
Is this medical advice?
No — see a doctor before intense training with any heart condition.
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