Target Heart Rate Calculator

Calculate your target heart rate zones for optimal training using various formulas and intensity scales. Choose from multiple max heart rate estimation methods and activity intensity scales.

Max Heart Rate

Estimate from age

Test result

Age

Resting Heart Rate

bpm (optional)

Settings

Max heart rate estimation formula:

Haskell & Fox (1971)

Tanaka, Monahan, & Seals (2001)

Nes, Janszky, Wisloff, Stoylen, Karlsen (2013)

Activity intensity scale:

The Karvonen Formula

Rating of perceived exertion with Borg scale

Rating of perceived exertion with modified Borg CR10 scale

Heart Rate Training Zones Explained

Max Heart Rate Formulas

Haskell & Fox (1971)

Max HR = 220 - Age

Most commonly used formula

Tanaka (2001)

Max HR = 208 - (0.7 × Age)

More accurate for older adults

Nes (2013)

Max HR = 211 - (0.64 × Age)

Based on Norwegian study

Training Zones

Zone 1 (50-60%)Recovery, warm-up

Zone 2 (60-70%)Aerobic base, fat burning

Zone 3 (70-80%)Aerobic endurance

Zone 4 (80-90%)Lactate threshold

Zone 5 (90-100%)Anaerobic capacity

Important Notes

• Resting heart rate should be measured in the morning before getting out of bed

• Max heart rate formulas are estimates; individual variation exists

• Consult with healthcare professionals before starting intense training

• Heart rate zones may vary based on fitness level and training experience