Find your max heart rate and five training zones from your age, right in your browser. A general estimate, not medical advice.
Target Heart Rate Calculator Online
Find your max heart rate and five training zones from your age, right in your browser. A general estimate, not medical advice.
The Target Heart Rate Calculator runs entirely in your browser. The age and heart rate you enter never leave your device and nothing is uploaded to ArrayKit. Results are a general estimate, not medical advice.
Target Heart Rate Calculator works out your estimated maximum heart rate from your age, then breaks it into five standard training zones — Warm Up, Fat Burn, Cardio, Hardcore, and Peak — so you know which effort level to aim for during a workout. Add your resting heart rate and the calculator switches to the Karvonen (heart-rate-reserve) method for a more personalized set of zones. It is useful before a run, a cycling session, or an interval workout when you want to keep your effort in a specific range on a heart-rate monitor or fitness watch. Everything computes instantly on your device — your age and heart rate are never uploaded. This is a general estimate from standard fitness formulas, not medical advice.
Features
Calculates estimated max heart rate from age using the standard 220-minus-age formula
Shows all five training zones — Warm Up, Fat Burn, Cardio, Hardcore, and Peak
Optional resting heart rate switches zones to the Karvonen (heart-rate-reserve) method
Each zone shows a clear low–high bpm range for quick reference
Copy a plain-text summary of your max heart rate and zones in one click
Instant results as you type, with no page reloads
Clear error message for an invalid or out-of-range age
Runs entirely in your browser — your figures never leave your device
How to use the Target Heart Rate Calculator
Enter your age in years
Optionally enter your resting heart rate for Karvonen zones
Read your estimated max heart rate and the five training zones
Copy the summary or adjust the numbers to compare zone ranges
Example
Input
age 30
Output
Max HR: 190 · Cardio: 133–152 bpm
220 − 30 = 190 max HR; the Cardio zone is 70–80% of 190.
Common errors & troubleshooting
Target Heart Rate Calculator shows an error for the age field. — Enter a whole number of years between 1 and 119 — ages outside that range are rejected.
Zones do not change after entering a resting heart rate. — Make sure the resting heart rate is a positive number lower than your max heart rate — otherwise it is ignored and flat percentage zones are shown instead.
Zone ranges look narrower than expected after adding a resting heart rate. — The Karvonen method scales percentages against your heart-rate reserve (max minus resting), which shifts and often narrows the range compared to a flat percentage of max HR.
Not sure which zone to train in for fat loss versus endurance. — The Fat Burn zone (60–70%) is a lower, sustainable effort, while Cardio (70–80%) and Hardcore (80–90%) build endurance and speed — check with a trainer for a plan suited to your goals.
Frequently asked questions
What formula does the Target Heart Rate Calculator use?
Max heart rate is estimated with the standard formula 220 minus your age. The five training zones are then calculated as percentage bands of that max heart rate, from 50% up to 100%.
What is the Karvonen method in the Target Heart Rate Calculator?
When you enter a resting heart rate, the calculator uses the Karvonen (heart-rate-reserve) method: target = (max HR − resting HR) × percentage + resting HR. It gives zones tailored to your current fitness level instead of a flat percentage of max HR.
What do the five heart rate zones mean?
Warm Up (50–60%) and Fat Burn (60–70%) are light, sustainable efforts. Cardio (70–80%) builds aerobic endurance, Hardcore (80–90%) is a vigorous, harder effort, and Peak (90–100%) is a near-maximal, short-burst intensity.
Do I need my resting heart rate to use the Target Heart Rate Calculator?
No, it is optional. Without it, the calculator shows zones as a flat percentage of your estimated max heart rate. Adding your resting heart rate switches to the more personalized Karvonen method.
Is the Target Heart Rate Calculator's result medical advice?
No. It gives a general estimate based on standard fitness formulas. It is not a diagnosis and does not replace guidance from a doctor, especially if you have a heart condition or take medication affecting heart rate.
Is my age or heart rate data uploaded when I use the Target Heart Rate Calculator?
No. The Target Heart Rate Calculator runs entirely in your browser. The numbers you type are used only to compute the result on your device and are never sent to ArrayKit or anywhere else.
Related tools
Pace Calculator — Calculate running pace, time or distance and convert between pace units.