Target Heart Rate Calculator
Your heart rate zones for exercise
Heart Rate Zones
Training zones
| Zone | % effort | Heart rate | Good for |
|---|---|---|---|
| Zone 1: very light | 50–60% | 128–139 bpm | Warm-up, recovery |
| Zone 2: light | 60–70% | 139–151 bpm | Endurance, fat burning |
| Zone 3: moderate | 70–80% | 151–162 bpm | Aerobic fitness |
| Zone 4: hard | 80–90% | 162–174 bpm | Speed, lactate threshold |
| Zone 5: maximum | 90–100% | 174–185 bpm | Short sprints |
- 1Enter your ageAnd resting heart rate, if known
- 2Choose a formula220 − age is the default
- 3See your zonesFrom warm-up to maximum
How are heart rate zones calculated?
Zones are percentages of your maximum heart rate. If you know your resting heart rate, the Karvonen method applies the percentage to your heart rate reserve instead, which is more personal:
Max HR = 220 − age (or 208 − 0.7 × age)
Target = max × %
Karvonen: target = resting + (max − resting) × %
How much exercise?
The WHO recommends at least 150 minutes of moderate activity (about 50–70% effort) or 75 minutes of vigorous activity (70–85%) each week for adults.
The talk test
No heart rate monitor? In the moderate zone you can talk but not sing. In the vigorous zone you can only say a few words before pausing for breath.
Related calculators
Frequently asked questions
What is the fat-burning heart rate zone?
About 60–70% of your maximum heart rate (zone 2). You burn a higher share of fat there, but harder exercise burns more total calories.
What is a normal resting heart rate?
60–100 bpm for most adults. Fit people often have resting rates in the 50s or lower.
Is 220 minus age accurate?
It's a rough average; your real maximum can be 10–20 bpm higher or lower. The Tanaka formula is a little more accurate, especially over 40.
Sources
Last reviewed: October 2026