Target Heart Rate Calculator
Calculate your estimated maximum heart rate and target heart rate zones for moderate and vigorous exercise using your age and, optionally, your resting heart rate.
Calculate Your Target Heart Rate
Your Heart Rate Zones
Training Zone Details
How to Use This Target Heart Rate Calculator
Enter your age to estimate your maximum heart rate and the exercise ranges associated with moderate and vigorous activity. You can also enter your resting heart rate and select the heart-rate-reserve method for a second, more individualized estimate.
Example for a 40-year-old
Moderate: 50–70% ≈ 90–126 bpm
Vigorous: 70–85% ≈ 126–153 bpm
These are general estimates. Individual maximum and target heart rates can differ from age-based calculations.
What Is Target Heart Rate?
Target heart rate is a range of heart rates that can be used as a general guide to exercise intensity. The American Heart Association describes moderate-intensity exercise as roughly 50–70% of estimated maximum heart rate and vigorous exercise as about 70–85%.
Maximum heart rate can be estimated using the simple formula 220 − age. These values are averages and should be treated as general guidelines rather than exact limits for an individual.
Maximum HR = 220 − ageTarget HR = maximum HR × intensity percentageHeart Rate Reserve Method
If you know your resting heart rate, a heart-rate-reserve approach can personalize the target range by accounting for both resting and estimated maximum heart rate.
HRR = maximum HR − resting HRTarget HR = (HRR × intensity) + resting HRThis calculator uses the reserve method at 50–70% for moderate and 70–85% for vigorous exercise when a resting heart rate is provided.
Target Heart Rate by Age
| Age | Estimated max HR | 50–70% moderate | 70–85% vigorous |
|---|---|---|---|
| 20 | 200 bpm | 100–140 bpm | 140–170 bpm |
| 30 | 190 bpm | 95–133 bpm | 133–162 bpm |
| 40 | 180 bpm | 90–126 bpm | 126–153 bpm |
| 50 | 170 bpm | 85–119 bpm | 119–145 bpm |
| 60 | 160 bpm | 80–112 bpm | 112–136 bpm |
| 70 | 150 bpm | 75–105 bpm | 105–128 bpm |
Values are calculated from the age-predicted maximum heart-rate formula and rounded to the nearest whole bpm.
How to Check Your Heart Rate During Exercise
You can use a fitness tracker, sports watch or heart-rate monitor to measure your pulse during exercise. You can also check your pulse manually at the wrist or another suitable pulse point.
For a manual reading, count your pulse for a set period and convert it to beats per minute. A longer counting interval generally reduces the effect of small counting errors.
Moderate vs. Vigorous Exercise
| Intensity | Approximate target | General feeling |
|---|---|---|
| Moderate | 50–70% of estimated max HR | Breathing and heart rate are increased, but the effort is generally manageable. |
| Vigorous | 70–85% of estimated max HR | Breathing is harder and sustained conversation becomes more difficult. |
Heart-rate response differs between people and can also be affected by fitness, medications, temperature, stress and other factors.
Why Your Target Heart Rate May Be Different
- Fitness level: Training can change resting and exercise heart-rate responses.
- Medications: Some medicines can affect heart rate and exercise response.
- Heat and humidity: Environmental conditions can increase cardiovascular strain.
- Stress and fatigue: Recovery and emotional state can influence heart rate.
- Individual variation: The 220 − age formula is a population-level estimate, not a direct measurement.
How to Use Target Heart Rate for Training
Target heart-rate ranges can help you monitor the intensity of aerobic workouts. Beginners can generally use the lower portion of an appropriate target range and gradually increase exercise duration and intensity as fitness improves.
For general health, the American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity, or a combination, plus muscle-strengthening activity on at least two days per week.
How to Interpret Your Training Zones
The lower end of a target range can be useful when starting a workout, warming up, or building aerobic endurance. Moderate exercise generally corresponds to 50–70% of estimated maximum heart rate, while vigorous exercise is commonly represented by 70–85%.
You do not need to reach the top of a target range for every workout. Exercise intensity should also be considered alongside how you feel, your fitness level, the activity you are performing, environmental conditions, and any medical or medication-related factors.
Heart rate is a guide, not a score to chase
Two people performing the same exercise may have different heart-rate responses. A target zone can help structure training, but it should not be treated as an exact performance requirement or a diagnosis of fitness or health.
How Accurate Is a Target Heart Rate Calculator?
The arithmetic is precise once the chosen maximum-heart-rate estimate is accepted, but the underlying maximum heart rate is only an estimate. The traditional 220 − age formula can differ substantially from an individual’s true maximum heart rate.
For many people, these zones are useful as practical exercise-intensity guides. If you need individualized exercise targets because of a heart condition, symptoms, medication use or a specific training program, follow advice from an appropriate healthcare professional.
Frequently Asked Questions
What is my target heart rate?
Your target heart rate depends on age and exercise intensity. A common general guide is 50–70% of estimated maximum heart rate for moderate exercise and 70–85% for vigorous exercise.
How do I calculate my maximum heart rate?
A commonly used estimate is 220 minus your age. For example, at age 40 the estimated maximum is 180 bpm.
What should my heart rate be during exercise?
It depends on the intensity. The American Heart Association uses about 50–70% of estimated maximum heart rate for moderate activity and 70–85% for vigorous activity as general targets.
What is a normal resting heart rate?
For most adults, a resting heart rate of 60–100 beats per minute is considered typical, although trained athletes may have lower resting rates.
What is the 220 minus age formula?
It is a simple age-based estimate of maximum heart rate: maximum heart rate ≈ 220 − age.
What is the Karvonen formula?
The heart-rate-reserve method calculates a target using resting heart rate and estimated maximum heart rate: target HR = ((maximum HR − resting HR) × intensity) + resting HR.
Is the 220 minus age formula accurate?
It is a general population estimate and can differ from an individual’s actual maximum heart rate. It should be treated as a guide rather than an exact personal maximum.
Is 170 bpm too high during exercise?
It depends on age, fitness, exercise intensity, medications and individual factors. A heart rate that is appropriate for one person may be too high for another.
Can medications change my target heart rate?
Yes. Some medications affect heart rate and can change the relationship between exercise intensity and pulse. Ask your healthcare professional about appropriate exercise targets if you take medication that affects heart rate.
Can I use a smartwatch to measure target heart rate?
Yes. A compatible wearable can monitor heart rate during exercise, although readings can vary by device, fit and activity.
Should beginners exercise at their maximum heart rate?
No. Target zones are not a reason to push to maximum effort. Beginners can start at an appropriate lower intensity and gradually build duration and intensity.
What if my heart rate is unusually high or low?
If your exercise heart rate seems unusual for you, or you have symptoms such as chest pain, fainting, severe shortness of breath or unusual palpitations, stop exercising and seek appropriate medical advice.
Related Fitness Calculators
Methodology & Sources
This calculator uses the commonly cited age-predicted maximum heart-rate equation of 220 − age. Simple target zones use 50–70% of maximum heart rate for moderate intensity and 70–85% for vigorous intensity. The optional heart-rate-reserve calculation uses the Karvonen-style formula with resting heart rate.
Maximum HR = 220 − ageTarget HR = Maximum HR × intensityHRR = Maximum HR − Resting HRTarget HR = (HRR × intensity) + Resting HRThe American Heart Association describes these target ranges as general guidelines and notes that the figures are averages. Individual targets can vary, particularly with medications or heart conditions.
Methodology reference: American Heart Association target heart-rate guidance. See the source linked in the page’s editorial references if your site uses a source section.
Disclaimer
This calculator is for general educational and fitness-planning purposes. It does not diagnose or treat heart conditions and cannot determine your exact maximum heart rate. Do not use these estimates as individualized medical advice. If you have cardiovascular disease, symptoms during exercise, take medications that affect heart rate, are pregnant, or have been advised to limit exercise, consult an appropriate healthcare professional before using target heart-rate ranges for training.