Find your maximum heart rate and the beats-per-minute ranges for five training zones from your age — add your resting heart rate for the more personal Karvonen method.
years
bpm
Using percentage of maximum heart rate. Add resting HR for the Karvonen method.
Maximum heart rate
190 bpm
estimated as 220 − age
Training zones
Zone
Intensity
Heart rate
Warm-up
50–60%
95–114 bpm
Fat burn
60–70%
114–133 bpm
Aerobic
70–80%
133–152 bpm
Anaerobic
80–90%
152–171 bpm
Maximum
90–100%
171–190 bpm
How to use the target heart rate calculator
Enter your age to get your estimated maximum heart rate and the bpm range for each training zone. For more personal numbers, add your resting heart rate — the calculator then uses the Karvonen method, which is based on your heart-rate reserve and is more accurate for fitter people.
What the zones mean
The warm-up zone (50–60%) is for easing in and recovery. The 60–80% zones build aerobic fitness and use fat as fuel — the bulk of most training lives here. The 80–90% anaerobic zone improves speed and power in short bursts, and 90–100% is all-out effort you can only hold briefly. Spend most of your time in the moderate zones and add hard efforts sparingly.
Frequently asked questions
Your target heart rate is the beats-per-minute range you aim for during exercise to train effectively and safely. It is expressed as a percentage of your maximum heart rate — for example 70–80% for a solid aerobic workout. The calculator shows the bpm range for five zones.
The common estimate is 220 minus your age — so about 190 bpm at age 30. It is a rule of thumb that works for most people but can be off by 10–15 bpm for any individual; a lab test is the only exact measure.
The Karvonen method makes zones more personal by using your resting heart rate. It works on your heart-rate reserve (max minus resting): target = (max − resting) × intensity + resting. Enter your resting heart rate and the calculator switches to this more accurate method.
For general fitness and fat use, the 60–70% and 70–80% zones are the sweet spot for most sessions. Shorter, harder intervals push into 80–90%. Use the lower zones for warm-ups, recovery and long easy efforts.
A chest strap or wrist monitor is easiest during exercise. To take it manually, count your pulse for 15 seconds and multiply by four. Measure resting heart rate first thing in the morning before getting up.