Heart Rate Zone Calculator
By Santaji GadepatilinUpdated October 27, 2026
Target heart rate vs Training intensity (%) — other inputs held at your current values.
How to use this calculator
Enter your age, resting heart rate and the intensity you want to train at. The calculator gives your estimated maximum heart rate and the target heart rate for that intensity.
Formulas
Max HR = 208 − 0.7 × age (Tanaka, 2001)
Target HR = Resting HR + intensity × (Max HR − Resting HR)
Worked example
Age 40, resting heart rate 60 bpm, 70% intensity:
- Max HR = 208 − 28 = 180 bpm
- Target = 60 + 0.7 × (180 − 60) = 144 bpm
Training zones (for this example)
| Zone | Intensity | Target HR | Feels like |
|---|---|---|---|
| 1 — Very light | 50–60% | 120–132 | Easy, recovery |
| 2 — Light | 60–70% | 132–144 | Comfortable, can talk |
| 3 — Moderate | 70–80% | 144–156 | Breathing harder |
| 4 — Hard | 80–90% | 156–168 | Short sentences only |
| 5 — Maximum | 90–100% | 168–180 | All-out effort |
Safety
Formulas are estimates — individual maximum heart rates can differ by 10–15 bpm. Some medicines (such as beta-blockers) lower heart rate. If you have a heart condition, ask your doctor before starting intense exercise.
Frequently asked questions
How is maximum heart rate estimated?
This calculator uses the Tanaka formula, 208 − 0.7 × age, which is more accurate for adults than the older 220 − age rule.
What is the Karvonen method?
It sets training zones using heart rate reserve (max − resting), so it adapts to your fitness level. Target = resting + intensity × (max − resting).
How do I measure resting heart rate?
Count your pulse for 60 seconds after waking, before getting out of bed. Average several mornings.