Heart Rate Zones for Training, Explained
How to find your maximum heart rate, what the five training zones mean, how the Karvonen method personalises them, and how to use them to train smarter for fitness and endurance.
Target Heart Rate Calculator
Verified formula Updated Jun 2026 Private — runs on your device
Verified formula
Private
Maximum heart rate
190
- Moderate zone – lower (50%)
- 95
- Moderate zone – upper (70%)
- 133
- Vigorous zone – upper (85%)
- 162
For general information only — not financial, tax, legal or medical advice. Verify before you rely on it.
How to use the Target Heart Rate Calculator
The Target Heart Rate Calculator works out your maximum heart rate, along with 3 related figures in an instant. Enter age and the result updates as you type — it is free, needs no sign-up, and runs entirely in your browser so your figures stay private.
- Enter the age.
- Read off your maximum heart rate, together with moderate zone – lower (50%), moderate zone – upper (70%) and vigorous zone – upper (85%) — the calculator updates automatically, with no button to press.
Formula
The Target Heart Rate Calculator uses the formula:
Maximum heart rate = 220 - Age
Worked example
For example, with age of 30 years, the maximum heart rate is 190.
| Age | 30 years |
|---|
| Maximum heart rate | 190 |
|---|---|
| Moderate zone – lower (50%) | 95 |
| Moderate zone – upper (70%) | 133 |
| Vigorous zone – upper (85%) | 162 |
Results are estimates for educational use, not professional advice.
Frequently asked questions
The common estimate is 220 minus your age in years. For a 30-year-old that is about 190 beats per minute. It is an average; individuals vary.
It is the heart-rate range that makes exercise effective and safe. Moderate activity is roughly 50–70% of maximum and vigorous activity about 70–85%.
Use a fitness tracker or chest strap, or count your pulse for 15 seconds and multiply by four. Check it during a steady part of your workout.
These are general guidelines. If you have a heart condition or take medication that affects heart rate, ask your doctor for personalised targets.
The Target Heart Rate Calculator uses the formula: Maximum heart rate = 220 - Age. For example, with age of 30 years, the maximum heart rate is 190.
Enter the age. Read off your maximum heart rate, together with moderate zone – lower (50%), moderate zone – upper (70%) and vigorous zone – upper (85%) — the calculator updates automatically, with no button to press.
Related guides
Target Heart Rate Table: Maximum heart rate by Age
Reference table of maximum heart rate for Target Heart Rate across a range of age values — exact, engine-computed figures you can read off at a glance.
How to Calculate Target Heart Rate: Formula, Steps & Examples
Learn how to calculate Target Heart Rate — the formula explained step by step, with worked examples and a free calculator to check your answer.