Target Heart Rate Calculator
Find your training heart-rate zone.
Find the heart-rate range to train in for your chosen intensity.
How the Math Works
The Target Heart Rate Calculator uses a fundamental formula in exercise physiology: zone = (220 minus your age) multiplied by your desired intensity percentage. First, we estimate your maximum heart rate by subtracting your age from 220, which gives us the theoretical highest heart rate your heart can safely reach during exercise. Then, multiplying this value by an intensity percentage (expressed as a decimal) determines your target training zone. For example, a 30-year-old at 70% intensity would have a target zone of (220-30) x 0.70 = 133 beats per minute.
Practical Applications
To use this calculator practically, first determine your age and decide which training zone matches your fitness goals: 50-60% for warm-ups or recovery, 60-70% for general cardiovascular health, 70-80% for improving endurance, and 80-90% for high-intensity training. Input these values into the formula or use our calculator tool to instantly find your target range. Before each workout, measure your pulse for 15 seconds and multiply by 4 to compare against your calculated zone, adjusting exercise intensity as needed to stay within your target range.
Day-to-Day Use
This calculation empowers you to exercise smarter and more safely by providing personalized intensity guidelines that adapt as you age. Whether you're planning a morning run, gym session, or dance class, knowing your target zone prevents overexertion and ensures you're training effectively toward your fitness goals. Over time, you'll notice improved workout efficiency, reduced risk of injury, and clearer progress tracking as you learn to recognize the physical sensations of different intensity levels within your safe heart rate ranges.
Worked example
Age 30, 60–80% → 114–152 bpm.
FAQ
Fat-burning zone?
Roughly 60–70% of max HR, but total calories burned matter more for weight loss.