Target Heart Rate Calculator

Find your training heart-rate zone.

Zone lower (bpm) 114

Zone upper (bpm) 152

Formula: zone = (220 − age) × intensity%

Step-by-step with your numbers:

1. Values used:

2. Age = 30 years

3. Lower intensity = 60 %

4. Upper intensity = 80 %

6. Zone lower = 114bpm

7. Zone upper = 152bpm

Did we solve your problem today?

Find the heart-rate range to train in for your chosen intensity.

The math behind it

max HR = 220 − age; multiply by the lower and upper intensity percentages.

Age 30, 60–80% → 114–152 bpm.

Fat-burning zone?

Roughly 60–70% of max HR, but total calories burned matter more for weight loss.