How do I calculate my maximum heart rate?

The simplest estimate is 220 minus your age. It is an average with a margin of error; a stress test gives the real value.

What is the Karvonen method?

It sets zones using heart-rate reserve (max minus resting), personalizing the ranges to your fitness level.

Which zone should I train in?

Most base aerobic training stays in Z2 (60-70%). Interval sessions use Z4-Z5 for short bursts.

Is 220 minus age accurate?

It is an average with about ±10 bpm of error. For precision, get a supervised stress test. Anyone with a heart condition should see a doctor first.

Health & Fitness

Target Heart Rate Calculator

Training in the right heart-rate zone makes exercise more effective. Enter your age and resting heart rate to see your maximum heart rate and the five training zones.

Your numbers

Result

Maximum heart rate

190

bpm (220 - age)

Aerobic zone (min)bpm: 138
Aerobic zone (max)bpm: 151

Training zones (Karvonen method)
Zone	Beats per minute
Z1 — Recovery (50-60%)	125 to 138
Z2 — Easy aerobic (60-70%)	138 to 151
Z3 — Aerobic (70-80%)	151 to 164
Z4 — Threshold (80-90%)	164 to 177
Z5 — Maximum (90-100%)	177 to 190

Max heart rate and Karvonen

Maximum heart rate is estimated as 220 - age. The zones work better with the Karvonen method, which uses your heart-rate reserve (max - resting): zone = resting + % x (max - resting). A fitter heart (lower resting rate) gets zones tuned to its level.

The five zones

Z1 (50-60%) recovery; Z2 (60-70%) aerobic base and fat burning; Z3 (70-80%) aerobic fitness; Z4 (80-90%) threshold, boosts performance; Z5 (90-100%) maximum effort, short. Most base training should sit in Z2.

Informational and educational result. Not a substitute for professional advice.

Frequently asked questions

Sources

Karvonen method — zones from heart-rate reserve

Related calculators