Cardio training tool
Target Heart Rate Calculator
Find approximate exercise heart-rate zones based on your age and, optionally, your resting heart rate.
Calculate your zones
Enter your heart-rate details
The results are approximate training ranges and are not a medical diagnosis.
Your information
Add your age and choose a calculation method. Resting heart rate is optional for the age-based method.
Estimated result
Your target heart-rate zones
Saved calculations
Results are stored only in this browser on this device.
How to use it
Use your target zones safely
Heart-rate zones are useful for describing workout intensity, but they should be combined with how your body feels.
Enter your age
Your age is used to estimate maximum heart rate.
Add resting HR
Resting heart rate is optional and can create a more personal estimate.
Select your focus
Choose the type of effort you want to identify.
Review the range
Start conservatively and monitor your response during exercise.
Heart-rate zones explained
What is a target heart rate?
Target heart rate is an approximate range used to describe exercise intensity. The range can help you understand whether a workout is easy, moderate or vigorous.
Age-based calculation
The age-based method estimates maximum heart rate by subtracting your age from 220. The calculator then applies five percentage zones to that estimate.
Heart-rate reserve method
When a resting heart rate is entered, the calculator can use the difference between estimated maximum heart rate and resting heart rate to create more personalized ranges.
Why your actual zones may differ
- Heart-rate formulas are population-based estimates.
- Medication can change heart-rate response.
- Heat, stress and dehydration can affect readings.
- Fitness level can influence exercise heart rate.
- Wearable devices may have measurement errors.
Common questions
Target heart-rate FAQ
Are these heart-rate zones exact?
No. They are approximate ranges based on commonly used formulas. Individual heart-rate responses can vary.
Why should I enter resting heart rate?
Resting heart rate allows the calculator to use a heart-rate reserve method instead of relying only on age and estimated maximum heart rate.
What if my heart rate is higher than the calculated range?
Reduce intensity and pay attention to how you feel. If you have concerning symptoms or a medical condition, seek professional advice.
Can medication affect target heart rate?
Yes. Some medications can affect heart-rate response. Ask your healthcare professional what exercise intensity is appropriate for you.
