Calculate target heart rate zones, maximum heart rate, and exercise training ranges with USA / UK support.
This tool provides estimates for informational purposes only. It is not a substitute for medical, nutrition, or fitness advice. Individual results vary based on your health status, training background, body composition, and personal circumstances. Always consult a qualified healthcare or fitness professional before making important decisions based on the output.
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Your target heart rate is the pulse range that makes exercise effective without overdoing it. The first step is estimating your maximum heart rate, most simply as 220 minus your age. You then take a percentage of that maximum to set a training zone. For a more personalised range, the calculator can use the Karvonen method, which factors in your resting heart rate (your heart rate reserve) so the zone reflects your actual fitness.
For example, a 40-year-old has an estimated maximum of about 180 bpm. A moderate zone of 50–70% would put their target between roughly 90 and 126 bpm, while a vigorous 70–85% zone sits around 126–153 bpm.
Different intensities deliver different benefits. The moderate zone (50–70% of max) builds aerobic base, improves endurance and is sustainable for longer sessions. The vigorous zone (70–85%) raises your lactate threshold and boosts cardiovascular fitness and speed. Brief efforts above 85% develop peak power but are demanding and should be used sparingly.
Beginners should spend most time in the moderate zone and progress gradually. A chest-strap or wrist monitor makes it easy to stay in range, and the talk test is a useful backup — you can speak in short sentences in the moderate zone but not in the vigorous one.
First estimate your maximum heart rate (commonly 220 minus your age), then take a percentage of it for your training zone. The calculator can also use the Karvonen method, which factors in your resting heart rate for a more personalised range.
Moderate cardio is about 50-70% of max heart rate; vigorous training is about 70-85%. Fat-burning and endurance work sit in the moderate zone, while higher zones build speed and VO2 max.
Karvonen uses heart rate reserve: target = ((max HR − resting HR) × intensity %) + resting HR. Because it includes your resting heart rate, it tailors the zone to your fitness level.
It is a convenient estimate but can be off by 10-12 bpm for many people. For precise zones, a measured maximum from a graded fitness test is better.