Age-based max HR
The calculator starts with the common 220 minus age estimate for maximum heart rate.
Heart Rate Zone Calculator
Calculate target heart rate zones for different exercise intensities.
years
Used to estimate max heart rate.
bpm
Used in Karvonen mode.
Heart rate zones—
| Estimated max heart rate | — |
| Moderate target range | — |
| Vigorous target range | — |
ZoneIntensityTarget bpm
Heart rate formulas are estimates. Medication, fitness level, health conditions, caffeine, heat, and fatigue can change your heart rate response.
How it works
Plan exercise intensity
This Heart Rate Zone Calculator estimates training zones from age and, optionally, resting heart rate.
Use simple max-heart-rate mode for quick estimates or Karvonen mode for a more personalized heart-rate-reserve calculation.
Multiple zones
It shows zones from easy effort to peak effort so you can match training intensity to your goal.
Karvonen option
Karvonen mode uses resting heart rate and heart-rate reserve for a more personalized target.
Workout planning
Use zones for recovery sessions, fat-burn workouts, endurance runs, and harder intervals.
Frequently asked questions
Maximum heart rate is an estimate of the highest heart rate you may reach during
intense exercise. The common formula is 220 minus age, but individuals vary.
Training zones are ranges based on a percentage of maximum heart rate or heart-rate
reserve.
Lower to moderate zones are often used for longer steady workouts. Overall
consistency and energy balance matter more than one zone alone.
The Karvonen method uses heart-rate reserve, which is max heart rate minus resting
heart rate. It then adds resting heart rate back after applying intensity.
No. It is a simple estimate. Fitness level, genetics, medication, and health status
can make your actual maximum heart rate higher or lower.