About the Target Heart Rate Calculator
Training "zones" — light, moderate, vigorous — are typically defined as percentage ranges of maximum heart rate, giving a concrete, trackable target for different workout goals, whether that's an easy recovery day, fat-burning cardio, or high-intensity interval training.
This calculator estimates maximum heart rate using the widely used 220-minus-age formula, then breaks that into five standard training zones. If you provide a resting heart rate, it switches to the Karvonen method, which factors in heart rate reserve (the gap between resting and maximum) for a more individualized zone estimate than age alone provides.
Frequently Asked Questions
How accurate is the 220-minus-age formula?
It's a widely used population-average estimate, but individual maximum heart rate can vary by 10-20 beats per minute from the formula's prediction. Lab-based maximal exercise testing provides a more precise, individual figure if needed.
What's the difference between the simple method and the Karvonen method?
The simple method calculates zones as a straight percentage of max heart rate. The Karvonen method also factors in your resting heart rate (heart rate reserve), which better accounts for individual fitness level — a very fit person with a low resting heart rate gets different zone numbers than someone with the same max heart rate but a higher resting rate.
Which zone should I train in?
This depends entirely on your specific goal — lower zones are typically used for endurance and fat-burning-focused training, while higher zones are used for building cardiovascular capacity and speed. A coach or trainer can help match zones to specific training goals.