Target Heart Rate Calculator

Find your heart rate zones for exercise. Free, private, and runs entirely in your browser.

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Enter values and press Calculate to see the result here.

How this is calculated

Max heart rate is estimated as 220 − age. Zones use the Karvonen method: resting rate + intensity × (max − resting).

Max HR = 220 − age

Target = Rest + % × (Max − Rest)

Is 220 − age exact? No, it is a population estimate and can be off by 10 bpm or more.

Should I check with a doctor? Yes, if you have a heart condition or take heart-rate medication.