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Target Heart Rate Calculator
Find your estimated max heart rate and the training zones for fat burn, cardio, and aerobic exercise.
These are general estimates. If you have a heart condition or take medication that affects heart rate, talk to a doctor before using target zones to guide exercise intensity.
How this is calculated
Max heart rate is estimated as 220 minus your age, a simple formula that's been in wide use for decades. Training zones are then set as percentages of that max. If you add your resting heart rate, the calculator switches to the Karvonen method, which factors in your heart rate reserve (the gap between resting and max) for a more personalized zone estimate, since two people with the same max heart rate can have very different fitness levels.