← All tools
Target Heart Rate Calculator
Estimates maximum heart rate with the Tanaka formula (208 − 0.7 × age). Add your resting heart rate for personalised zones using the Karvonen (heart-rate reserve) method. These are estimates; medications such as beta-blockers change heart rate, so ask your doctor for a safe target.
Estimated max heart rate: 180 bpm
Percent-of-max zones
| Zone | Intensity | Beats per minute |
|---|---|---|
| Zone 1 · Very light | 50–60% | 90–108 |
| Zone 2 · Light (fat burn) | 60–70% | 108–126 |
| Zone 3 · Moderate (aerobic) | 70–80% | 126–144 |
| Zone 4 · Hard (threshold) | 80–90% | 144–162 |
| Zone 5 · Maximum | 90–100% | 162–180 |
Target heart rate chart by age
Moderate (50–70%) and vigorous (70–85%) ranges of estimated max heart rate.
| Age | Max HR | Moderate | Vigorous |
|---|---|---|---|
| 20 | 194 | 97–136 | 136–165 |
| 30 | 187 | 94–131 | 131–159 |
| 35 | 184 | 92–129 | 129–156 |
| 40 | 180 | 90–126 | 126–153 |
| 45 | 177 | 89–124 | 124–150 |
| 50 | 173 | 87–121 | 121–147 |
| 55 | 170 | 85–119 | 119–145 |
| 60 | 166 | 83–116 | 116–141 |
| 65 | 163 | 82–114 | 114–139 |
| 70 | 159 | 80–111 | 111–135 |
| 75 | 156 | 78–109 | 109–133 |
| 80 | 152 | 76–106 | 106–129 |