Target Heart Rate Calculator
Find your maximum heart rate and target training zones for moderate and vigorous exercise, with an optional resting-heart-rate (Karvonen) adjustment.
Measure it at rest, ideally first thing in the morning. Enables the Karvonen method.
Enter your age to estimate your heart-rate zones.
Your target heart-rate zones help you train at the right intensity. Enter your age to estimate your maximum heart rate and zones. Add your resting heart rate for a more personalised estimate using the Karvonen (heart-rate-reserve) method.
Frequently asked questions
The common estimate is 220 minus your age. It's only a rough average — real maximum heart rates vary between individuals of the same age — but it's a practical starting point for setting training zones.
It personalises heart-rate zones using your heart-rate reserve (maximum minus resting heart rate). Target = resting + intensity × (max − resting). It tends to give more tailored zones than a plain percentage of maximum, especially for fitter people with a low resting heart rate.