Target Heart Rate Calculator
Calculate your target heart rate training zone using the standard age-based formula, for moderate to vigorous exercise intensity.
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Your target heart rate zone in beats per minute (bpm) — aim to keep your heart rate in this range during moderate-to-vigorous exercise.
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How Target Heart Rate Zones Work
Target heart rate training uses a percentage range of your estimated maximum heart rate to guide exercise intensity — lower percentages for easy/fat-burning effort, higher percentages for cardiovascular and performance training.
How to Calculate Target Heart Rate
Estimated Max Heart Rate = 220 − Age. Target Zone = Max Heart Rate × Intensity % (typically a range like 50-85%).
Target Heart Rate Formula
- Max Heart Rate = 220 − Age
- Target Zone Low = Max HR × Low Intensity %
- Target Zone High = Max HR × High Intensity %
What Heart Rate Zone Should I Train In?
50-60% is a light, warm-up intensity. 60-70% supports fat-burning and aerobic base building. 70-80% is a moderate cardio zone. 80-85%+ is a hard, performance-focused zone. Choose your target range based on your training goal.
Target Heart Rate Examples
35-year-old, moderate cardio zone: Max HR = 220 − 35 = 185. At 50-85%: 92.5-157.3 bpm.
Common Target Heart Rate Mistakes
Using the 220-minus-age formula as an exact figure — it's a population-average estimate with meaningful individual variation (some sources cite a standard deviation of roughly ±10-12 bpm). Ignoring resting heart rate, which more advanced methods (like the Karvonen formula) incorporate for a more personalized estimate. Training exclusively in one zone regardless of goal — different training effects come from different intensity zones.
How to Use This Calculator
Enter your age and, optionally, adjust the intensity range (defaults to 50-85%, the commonly recommended moderate-to-vigorous range).
Formula & Methodology
Estimated maximum heart rate = 220 − age (the standard, most widely cited formula). Target zone bounds are this maximum multiplied by your chosen intensity percentages.
Example: age 35, 50-85% intensity
Estimated max heart rate = 220 − 35 = 185 bpm. Target zone = 185 × 0.50 to 185 × 0.85 = 92.5 to 157.25 bpm.
The 220-minus-age formula is a population-average estimate with meaningful individual variation (a margin of error of roughly ±10-12 bpm is common). The more precise Karvonen method (which also factors in resting heart rate) is not used here.
This is a general fitness estimate, not medical advice. If you have a heart condition or are new to exercise, consult a doctor before starting a new exercise intensity program.
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Related Guides
- How Heart Rate Zones Work: A Beginner's Guide to Training SmarterUnderstand the 5 heart rate training zones, how to calculate your max heart rate, and how each zone benefits different fitness goals — from fat burning to VO2 max improvement.
- Heart Rate Zone Calculator: Training Zones by Age and Max HRCalculate your five heart rate training zones. Understand what each zone develops, how to find your actual max heart rate, and how zone training improves cardiovascular fitness.
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Frequently Asked Questions
- How is target heart rate calculated?
- Using the standard formula: estimated maximum heart rate = 220 minus your age, then multiplied by your target intensity percentage range.
- How accurate is the 220-minus-age formula?
- It's a widely used population average, but individual maximum heart rates can vary by roughly ±10-12 bpm from the formula's estimate.
- What intensity percentage should I use?
- 50-70% is typically considered moderate intensity, and 70-85% vigorous intensity — the exact range depends on your fitness goals.
Last updated 7/12/2026