Fitness Calculator
Know Your Heart Rate Zones Today
Find your target heart rate zones for optimal cardiovascular training. Whether you want to burn fat, improve endurance, or push your limits, our calculator helps you train at the right intensity.
Measure your resting heart rate first thing in the morning for best accuracy. Leave blank to use the standard formula.
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Enter your details and press Calculate
Heart Rate Zones Explained
Each heart rate zone serves a different purpose. Use this guide to understand what each zone does and how to train in it.
| Zone | % of Max HR | Intensity | Benefit | Example Activity |
|---|---|---|---|---|
| Zone 1 | 50–60% | Very Light | Recovery, warm-up | Brisk walking, light stretching |
| Zone 2 | 60–70% | Light | Fat burning, endurance | Jogging, cycling (conversational) |
| Zone 3 | 70–80% | Moderate | Aerobic fitness, heart health | Running, swimming (breathing harder) |
| Zone 4 | 80–90% | Hard | Anaerobic capacity, speed | Sprinting, HIIT (hard to talk) |
| Zone 5 | 90–100% | Maximum | Peak performance, power | All-out sprint (unable to talk) |
Note: These percentages are approximate. Individual max heart rates can vary based on fitness level, genetics, and health conditions.
Target Heart Rate Formula – Calculate It Yourself
Here are the two most common methods for calculating your target heart rate zones. Choose the one that works best for you.
Standard Method (220 – Age)
Calculate your max heart rate:
Max HR = 220 – Age
Multiply by your target zone percentage:
Target HR = Max HR × Zone %
Example: 35-year-old, Zone 2 (60–70%)
Max HR = 220 – 35 = 185 BPM
Zone 2 = 185 × 0.60 = 111 BPM to 185 × 0.70 = 130 BPM
Target Zone: 111–130 BPM
Karvonen Method (with Resting HR)
Calculate your heart rate reserve:
HR Reserve = Max HR – Resting HR
Calculate target HR with reserve:
Target HR = (HR Reserve × Zone %) + Resting HR
Example: 35-year-old, resting HR 65, Zone 2 (60–70%)
Max HR = 220 – 35 = 185 BPM
HR Reserve = 185 – 65 = 120 BPM
Zone 2 = (120 × 0.60) + 65 = 137 BPM to (120 × 0.70) + 65 = 149 BPM
Target Zone: 137–149 BPM
How to Measure Your Resting Heart Rate:
- Take your pulse first thing in the morning, before getting out of bed
- Count your pulse for 60 seconds, or count for 30 seconds and multiply by 2
- For best accuracy, take your resting HR on 3 consecutive mornings and average the results
Target Heart Rate Zones by Age
A quick reference table showing target heart rate zones for common ages using the standard method (220 – Age).
| Age | Max HR | Zone 2 (60–70%) | Zone 3 (70–80%) | Zone 4 (80–90%) |
|---|---|---|---|---|
| 20 | 200 | 120–140 | 140–160 | 160–180 |
| 25 | 195 | 117–137 | 137–156 | 156–176 |
| 30 | 190 | 114–133 | 133–152 | 152–171 |
| 35 | 185 | 111–130 | 130–148 | 148–167 |
| 40 | 180 | 108–126 | 126–144 | 144–162 |
| 45 | 175 | 105–123 | 123–140 | 140–158 |
| 50 | 170 | 102–119 | 119–136 | 136–153 |
| 55 | 165 | 99–116 | 116–132 | 132–149 |
| 60 | 160 | 96–112 | 112–128 | 128–144 |
| 65 | 155 | 93–109 | 109–124 | 124–140 |
| 70 | 150 | 90–105 | 105–120 | 120–135 |
Note: Values are in BPM (beats per minute). These are estimates based on the standard formula. Individual variations are common.
Medical Disclaimer: This target heart rate calculator and the information provided are for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician before starting a new exercise program, especially if you have pre-existing health conditions. Stop exercising immediately if you experience chest pain, dizziness, or shortness of breath.
