Estimate target heart-rate zones.
This calculator uses a simple age-based max heart-rate formula and then maps common training zones from that estimate.
Nutrition & Weight Loss
Target Heart Rate Calculator
Use this target heart rate calculator to estimate training zones from an age-based maximum heart rate formula.
How it works
How to use the target heart rate calculator
Target Heart Rate Calculator is intended for people who want a simple heart-rate starting point for cardio, conditioning, or recovery work. Use it to turn cardio intensity into clearer zones instead of only guessing from effort.
Enter age and use the zones as a starting reference during cardio sessions. The calculator returns a heart-rate zones.
Age-based max heart rate formulas are broad estimates and can miss your true max by a meaningful margin. Pair the zones with pace, breathing, and perceived effort so you can decide whether a session is really as easy or hard as it should be.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the target heart rate calculator tell me?
Enter age and use the zones as a starting reference during cardio sessions. The result is a heart-rate zones.
How accurate is the target heart rate calculator?
Age-based max heart rate formulas are broad estimates and can miss your true max by a meaningful margin.
What should I do after I get my result?
Pair the zones with pace, breathing, and perceived effort so you can decide whether a session is really as easy or hard as it should be.
Who is this calculator best for?
This calculator is intended for people who want a simple heart-rate starting point for cardio, conditioning, or recovery work.
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