Heart Rate Zone Calculator
Estimate your exercise heart rate zones from your age, estimated maximum heart rate, and optional resting heart rate.
How this calculator works
How to use this calculator
Enter your age. Optionally enter your resting heart rate and choose the Karvonen method for heart rate reserve zones. Click Calculate Heart Rate Zones to see estimated BPM ranges for five training zones.
Formula used
Estimated maximum heart rate = 220 − age.
Percent of max method: Target BPM = max heart rate × intensity percentage.
Karvonen method: Target BPM = ((max heart rate − resting heart rate) × intensity percentage) + resting heart rate.
Example calculation
For age 30, estimated maximum heart rate is 190 bpm.
Using the percent of max method, the 50–70% moderate range is about 95–133 bpm.
What the result means
The result estimates heart rate ranges for different exercise intensities. These are general training estimates. Your actual heart rate response can vary because of fitness level, medications, stress, temperature, caffeine, sleep, and medical conditions.
Frequently asked questions
Is 220 minus age exact?
No. It is a rough estimate and can be inaccurate for individuals.
What is the Karvonen method?
It uses heart rate reserve by factoring in your resting heart rate.
Which zone should beginners use?
Beginners often start with lower zones and gradually increase intensity.
Should people with heart conditions use this calculator?
They should ask a healthcare professional for safe target heart rate guidance.