About this tool
A heart rate zone calculator (also called a target heart rate or max heart rate calculator) turns your age into an estimated maximum heart rate and splits it into five exercise intensity zones.
Two common formulas are shown side by side. The classic one is 220 minus age, so a 30-year-old gets 190 beats per minute.
The Tanaka formula, 208 minus 0.7 times age, gives 187 for the same person and tends to fit older adults a little better.
The five zones are 50-60%, 60-70%, 70-80%, 80-90% and 90-100% of that maximum, from a very light warm-up to near-maximum effort.
If you also type your resting heart rate, the table adds the Karvonen method, which works on your heart rate reserve: resting rate + (max - resting) x percentage.
With a resting rate of 65 and a max of 187, the 70% mark is 65 + 122 x 0.7 = 150 bpm. What is my target heart rate for easy cardio? Zone 2, roughly 60-70% of max, is where you can still talk in full sentences.
How do I measure resting heart rate? Sit quietly for a few minutes after waking and count your pulse for 60 seconds. Why do the formulas disagree?
They are population averages, so an individual's real maximum can be 10 or more beats away. This page is for reference only. For pace and calories, see the Running Pace Calculator and the Exercise Calorie Calculator.
The formulas are adult estimates; if you are a teenager, pregnant or have a heart condition, talk to a professional. Your numbers are calculated in the browser and are never sent anywhere.
ⓘ It is not a medical test or advice, so if you feel dizzy, have chest discomfort or a health concern, stop and consult a professional.
How to use
- Type your age in years.
- Optionally add your resting heart rate in bpm to get Karvonen values.
- Choose the Tanaka or classic 220 - age formula for the zone table.
- Read the bpm range for each of the five zones and pick the one that fits today's workout.