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
- Aerobic zone (min)bpm
- 138
- Aerobic zone (max)bpm
- 151
| 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
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