Heart Rate Calculator
Target heart-rate zones for effective cardio training.
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Heart Rate Zones Calculator
Find your maximum heart rate and target training zones for cardio.
years
bpm
Optional
Estimated max heart rate
bpm
| Zone | % of max | Target HR |
|---|---|---|
Enter your age and press Calculate.
How heart-rate zones work
Your estimated maximum heart rate is roughly 220 minus your age.
Max HR = 220 − age
| Zone | % of max |
|---|---|
| Rest / recovery | 50 – 60% |
| Fat burn | 60 – 70% |
| Cardio / endurance | 70 – 80% |
| Anaerobic | 80 – 90% |
| Maximum effort | 90 – 100% |
The 220-age formula is a general estimate — your real maximum can vary with fitness and health. Consult a doctor before starting a new exercise program.