Target Heart Rate Calculator
Find rough heart rate zones from your age, shown as beats per minute. The zones are a common way to pace exercise, not a measure of your health.
- Free
- Works offline after your first visit
- Saves on this device
- No sign-up
- Updated
How it works
The estimated maximum heart rate is 220 minus your age. Each zone is a share of that maximum: 50% to 60% is light, 60% to 70% is moderate, and 70% to 85% is hard.
Another common estimate, from Tanaka and colleagues, is 208 minus 0.7 times your age. It often reads closer for older adults, so it is worth comparing.
Worked example
At 40 years old, the estimated maximum is 180 beats per minute. Light runs from 90 to 108, moderate from 108 to 126, and hard from 126 to 153.
Questions
Is this estimate exact?
No. Maximum heart rate varies a lot from person to person, even at the same age. Treat the number as a starting point.
What if I take a heart medicine?
Some medicines change heart rate. Ask your doctor before you train by heart rate zones.
How do I check my heart rate?
Count the beats at your wrist or neck for 15 seconds and multiply by four. A watch or chest strap gives a steadier reading.
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