Target Heart Rate Calculator
Training in the right heart-rate zone helps you get the most from every workout. Enter your age and resting heart rate to see your maximum heart rate and your five personalised training zones.
Target Heart Rate Calculator
Training in the right heart-rate zone helps you get the most from every workout. Enter your age and resting heart rate to see your maximum heart rate and your five personalised training zones.
Informational only — not a diagnosis. If you have a heart condition, or take medication that affects your heart rate (such as beta-blockers), talk to your doctor before training by heart rate.
Your pulse at rest, ideally measured first thing in the morning.
- Zone 1 · Very light50–60% · 128–140 bpm
- Zone 2 · Light60–70% · 140–153 bpm
- Zone 3 · Moderate70–80% · 153–165 bpm
- Zone 4 · Hard80–90% · 165–178 bpm
- Zone 5 · Maximum90–100% · 178–190 bpm
- Resting heart rate
- 65 bpm
- Heart-rate reserve
- 125 bpm
- Method
- 220 − age
Zones use the Karvonen method: target = ((max − resting) × intensity) + resting. These are estimates; your true maximum can vary by 10–12 bpm.
This is an educational estimate, not medical advice. Consult a qualified professional. Categories follow the American Heart Association (AHA).
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How heart rate zones work
Your training zones are built from two numbers: your maximum heart rate (the fastest your heart can safely beat) and your resting heart rate. The gap between them is your heart-rate reserve — the range you actually train within.
This calculator uses the Karvonen method, which is more personalised than a simple percentage of maximum because it accounts for your resting heart rate. The formula is: target = ((max HR − resting HR) × intensity %) + resting HR. A fitter person with a low resting heart rate gets zones tailored to them.
The five training zones
Each zone trains your body in a different way:
- Zone 1 (50–60%) — very light: warming up, cooling down and recovery.
- Zone 2 (60–70%) — light: builds endurance and burns a high proportion of fat.
- Zone 3 (70–80%) — moderate: improves aerobic fitness and circulation.
- Zone 4 (80–90%) — hard: raises your anaerobic threshold and speed.
- Zone 5 (90–100%) — maximum: short, intense bursts for peak performance.
Using your zones
For general health, most of your training should sit in Zones 2 and 3, with shorter efforts in Zones 4 and 5 once you have a fitness base. The popular "fat-burning zone" (Zone 2) burns the highest share of calories from fat, but higher-intensity work burns more total calories — both have a place.
Wear a heart-rate monitor or chest strap for accuracy; wrist readings can lag during quick changes in effort. Remember these zones are estimates: your true maximum heart rate can differ from the formula by 10–12 beats per minute, so use how you feel (the ability to talk, for example) as a cross-check.
Frequently asked questions
What is the Karvonen method?
The Karvonen method calculates training zones using your heart-rate reserve (maximum minus resting heart rate): target = ((max − resting) × intensity) + resting. It personalises zones better than a flat percentage of maximum.
What is the best heart rate zone for fat loss?
Zone 2 (60–70%) burns the highest proportion of calories from fat, but higher zones burn more total calories. For weight loss, total calories burned matters most, so mix the zones.
How do I find my resting heart rate?
Measure your pulse for 60 seconds first thing in the morning, before getting out of bed. A typical adult resting heart rate is 60–100 bpm; fitter people are often lower.
Sources & references
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/target-heart-rate-calculator