Target Heart Rate Zones Calculator

Find your optimal heart rate for different exercise intensities using age-predicted maximum heart rate and optional Karvonen formula for personalized zones.

Age (years)

Use Karvonen formula (more accurate)

Heart Rate Zones

Heart rate zones are ranges of heartbeats per minute that correspond to different exercise intensities. Training in specific zones helps you achieve different fitness goals more effectively. Each zone targets specific physiological adaptations, from fat burning in Zone 2 to peak power in Zone 5.

How to Use This Calculator

Enter your age in years
Optionally enable Karvonen formula for more accurate zones
If using Karvonen: enter your resting heart rate (measure first thing in the morning)
Click Calculate to see your personalized heart rate zones
Use these zones to guide your training intensity during workouts

FAQ

The standard formula uses a simple percentage of maximum heart rate (220 - age), while the Karvonen formula accounts for your resting heart rate, providing more personalized zones. Karvonen is more accurate because it considers your heart rate reserve (the difference between max and resting HR), which better reflects individual fitness levels.

Measure your resting heart rate first thing in the morning, while still lying in bed before getting up. Count your pulse for 60 seconds, or count for 30 seconds and multiply by 2. For best accuracy, take measurements over several days and use the average. Your resting heart rate typically ranges from 60-100 bpm for adults, with lower values indicating better cardiovascular fitness.

Different devices and apps use different formulas and zone definitions. Some use 5 zones, others use 3-7 zones. The percentages may also vary slightly. Additionally, some advanced devices may have learned your actual maximum heart rate from your workout history, which can differ from the age-predicted estimate. Use whichever system you're most comfortable with consistently.

No, training at high intensity (Zones 4-5) every day leads to overtraining, increased injury risk, and reduced performance. Most endurance athletes follow the 80/20 rule: 80% of training in Zones 1-2 (easy effort) and 20% in Zones 3-5 (moderate to hard effort). High-intensity training needs adequate recovery time (typically 48-72 hours between sessions) to allow your body to adapt and strengthen.

If you're on medications like beta-blockers, your heart rate will be lower than predicted. Consult your doctor about appropriate target zones. For beginners, it may take time to safely reach higher zones - start conservatively and gradually increase intensity over weeks. Also consider that some activities (like cycling vs. running) may result in different heart rates for the same perceived effort. Use perceived exertion (how hard it feels) alongside heart rate.

Calculator Limitations

Estimates only: The 220-age formula can vary by ±10-15 bpm between individuals
Medication effects: Beta-blockers and other medications can significantly lower heart rate
Resting HR measurement: Accuracy depends on proper measurement technique (morning, before rising)
Fitness level: Highly trained athletes may have different maximum heart rates than predicted
Individual variation: Some people naturally have higher or lower heart rates

Medical Disclaimer: This calculator is for educational purposes only. Consult your healthcare provider before starting a new exercise program, especially if you have heart conditions, take medications affecting heart rate, or have been sedentary. The zones provided are estimates and may not be appropriate for everyone.

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