What is a good target heart rate during exercise?

A healthy target heart rate during exercise is typically between 50% and 85% of your maximum heart rate. For moderate exercise like brisk walking, aim for 50–70%. For vigorous activity like running, aim for 70–85%. The ideal range depends on your fitness level and training goals.

What is the target heart rate for fat burning?

The fat burning zone is typically between 60% and 70% of your maximum heart rate. At this intensity, your body uses a higher percentage of fat as fuel. For a 30-year-old with a max HR of 190 bpm, the fat burn zone would be approximately 114–133 bpm.

What is Zone 2 heart rate training?

Zone 2 training refers to exercising at around 60%–70% of your maximum heart rate. It's an easy, conversational pace that improves aerobic base, fat metabolism, and mitochondrial density. Many endurance athletes spend 80% of their training in Zone 2 for long-term performance gains.

How accurate is the 220 minus age formula?

The 220 minus age formula (Haskell & Fox, 1971) provides a general estimate but can vary by 10–15 beats per minute depending on individual physiology. Newer formulas like Tanaka (208 − 0.7 × Age) and Nes (211 − 0.64 × Age) may be more accurate, especially for older adults.

Can beginners use heart rate training?

Yes. Heart rate training is especially valuable for beginners because it helps maintain a safe exercise intensity while building endurance. Beginners should start in Zone 1–2 (50–70% of max HR) and gradually progress as fitness improves.

What is the Karvonen formula?

The Karvonen formula calculates target heart rate using your Heart Rate Reserve (HRR), which is the difference between your max HR and resting HR. The formula is: Target HR = Resting HR + (HRR × Intensity%). It's considered more personalized than simple percentage-of-max methods because it accounts for your fitness level via resting heart rate.

How do I measure my resting heart rate?

Measure your resting heart rate first thing in the morning before getting out of bed. Place your index and middle fingers on your wrist or neck, count the beats for 60 seconds (or 15 seconds and multiply by 4). The average resting heart rate for adults is 60–100 bpm, with fit individuals often ranging 40–60 bpm.

Target Heart Rate Calculator | Cardio Training Zones

Target Heart Rate Calculator

Calculate your optimal heart rate zones for exercise based on your age, fitness level, and training goals.

Age *

Resting Heart Rate (optional)

Training Goal

General FitnessFat BurnEndurancePerformance

Maximum Heart Rate

188BPM

Target Heart Rate

94–132BPM

Heart Rate Zones

Z1Recovery

Z2Fat Burn

Z3Cardio

Z4Hard

Z5Max

Recovery

50–60%

94–113

Fat Burn

60–70%

113–132

Cardio

70–80%

132–150

Hard

80–90%

150–169

Max

90–100%

169–188

Zone Breakdown

Zone	Intensity	Heart Rate
Zone 1· Recovery	50–60%	94 – 113bpm
Zone 2· Fat Burn	60–70%	113 – 132bpm
Zone 3· Cardio	70–80%	132 – 150bpm
Zone 4· Hard	80–90%	150 – 169bpm
Zone 5· Max	90–100%	169 – 188bpm

Recommended Workout

Your Moderate / Aerobic zone is 94–132 BPM

Your general fitness zone keeps you in a comfortable, sustainable pace perfect for building aerobic base.

Suggested Activities

Brisk walking
Light cycling
Swimming
Yoga flow

Recommended Duration

30–60 minutes

How to Calculate Target Heart Rate

The target heart rate calculator helps you determine the optimal heart rate range for exercise based on your age, resting heart rate, and training goals.

Training within your target heart rate zone helps improve cardiovascular fitness, burn calories efficiently, and reduce the risk of overexertion. Whether you're focused on fat burning, cardio training, or peak performance, knowing your zones is essential for effective workouts.

This calculator supports multiple formulas including the Karvonen formula and age-based heart rate estimation methods used in exercise physiology.

How to Use This Calculator

Enter your age

Type your current age in years. This is used to estimate your maximum heart rate using the 220 minus age formula or other scientific methods.

Add resting heart rate (optional)

Enter your resting heart rate in BPM for more accurate results using the Karvonen formula. Measure it first thing in the morning for best accuracy.

Choose your training goal

Select from General Fitness, Fat Burn, Endurance, or Performance to get a target heart rate range tailored to your workout objective.

Review your results

View your maximum heart rate, target heart rate range, all five heart rate training zones, and personalized workout recommendations instantly.

What Is Target Heart Rate?

Target heart rate refers to the heart rate range you should maintain during exercise to achieve specific fitness goals safely and effectively. Most health organizations recommend exercising within a percentage of your maximum heart rate.

Moderate Intensity

50% – 70%

of maximum heart rate

Ideal for general fitness, fat metabolism, and building aerobic base. Examples include brisk walking, light cycling, and swimming.

Vigorous Intensity

70% – 85%

of maximum heart rate

Builds cardiovascular endurance and speed. Examples include running, hill cycling, and competitive sports.

Maximum Heart Rate Formulas

Several scientific formulas estimate maximum heart rate by age. The most common is the Haskell & Fox formula, but newer research has produced more accurate alternatives.

Haskell & Fox

(1971)

Max HR = 220 − Age

Age 30 → 190 bpm

Tanaka

(2001)

Max HR = 208 − (0.7 × Age)

Age 30 → 187 bpm

Nes et al.

(2013)

Max HR = 211 − (0.64 × Age)

Age 30 → 192 bpm

Heart Rate Training Zones Explained

Heart rate zones divide exercise intensity into five levels, each targeting different physiological adaptations. Understanding these zones is key to zone 2 heart rate training, interval workouts, and race preparation.

Zone 1 — Recovery

50–60%

Used for warm-ups, cool-downs, and active recovery between intense sessions. Builds aerobic foundation.

Zone 2 — Fat Burn

60–70%

The ideal zone for fat metabolism and long-duration cardio. This is where Zone 2 heart rate training occurs — popular among endurance athletes.

Zone 3 — Cardio

70–80%

Improves aerobic capacity and cardiovascular endurance. The standard zone for most cardio workouts and running.

Zone 4 — Hard

80–90%

Develops anaerobic threshold, speed, and race performance. Used in tempo runs and competitive training.

Zone 5 — Maximum

90–100%

Maximum effort for high-intensity interval training (HIIT). Used in short bursts for sprint performance.

Karvonen Formula (Heart Rate Reserve)

The Karvonen formula calculates target heart rate using your Heart Rate Reserve (HRR) — the difference between maximum and resting heart rates. It's considered more personalized because it factors in your resting heart rate.

Heart Rate Reserve (HRR) = Max HR − Resting HRTarget HR = Resting HR + (HRR × Intensity %)

Example: Age 30, Resting HR = 60 bpm, Intensity = 70%

HRR = 190 − 60 = 130

Target HR = 60 + (130 × 0.70) = 151 bpm

Target Heart Rate by Age Chart

This chart shows estimated max heart rate by age and common training zones using the standard 220 minus age formula.

Age	Max HR	Fat Burn Zone Fat Burn(60–70%)	Cardio Zone Cardio(70–85%)
20	200bpm	120–140	140–170
25	195bpm	117–137	137–166
30	190bpm	114–133	133–162
35	185bpm	111–130	130–157
40	180bpm	108–126	126–153
45	175bpm	105–123	123–149
50	170bpm	102–119	119–145
55	165bpm	99–116	116–140
60	160bpm	96–112	112–136
65	155bpm	93–109	109–132

Benefits of Heart Rate Zone Training

Optimize Workout Intensity

Train at the right intensity for your goals — no more guessing if you're pushing too hard or too easy.

Improve Endurance

Zone 2 training builds aerobic base and metabolic efficiency for long-distance performance.

Prevent Overtraining

Monitoring heart rate helps avoid excessive strain, reducing injury risk and improving recovery.

Track Fitness Progress

A decreasing resting heart rate and improved recovery indicate cardiovascular fitness gains.

How to Measure Your Heart Rate

Heart rate during exercise can be measured in several ways. Fitness trackers and smartwatches provide continuous optical heart rate monitoring and are convenient for daily use. Chest strap monitors are considered the gold standard for exercise accuracy.

You can also measure your pulse manually: place your index and middle fingers on your wrist (radial artery) or neck (carotid artery), count the beats for 15 seconds, then multiply by 4 to get beats per minute.

For resting heart rate, measure first thing in the morning before getting out of bed on three consecutive days and take the average for the most accurate reading.

Frequently Asked Questions

Related Health Calculators

BMI Calculator Body Fat Calculator Calories Burned Calculator Heart Rate Calculator Running Pace Calculator TDEE Calculator

References

• American Heart Association — Target Heart Rates Chart
• American College of Sports Medicine — ACSM's Guidelines for Exercise Testing and Prescription
• Tanaka, H., Monahan, K.D., Seals, D.R. (2001) — Age-predicted maximal heart rate revisited. JACC
• Nes, B.M., et al. (2013) — Age-predicted maximal heart rate in healthy subjects. Scandinavian Journal of Medicine & Science in Sports
• Mayo Clinic — Exercise Intensity: How to Measure It

Train Smart, Train Safe

This calculator provides estimates based on established formulas and is intended for educational purposes only. Heart rate responses vary between individuals. Always consult with a healthcare professional before starting a new exercise program, especially if you have a pre-existing heart condition.