Heart & vitals · Free · Private
Heart rate zones calculator — target heart rate for exercise
Find your estimated maximum heart rate and five training zones, with optional resting heart rate for the more personal Karvonen method.
How the zones are calculated
Maximum heart rate is estimated as 220 minus your age. We also show the Tanaka estimate (208 − 0.7 × age), which some research finds more accurate for older adults. If you enter a resting heart rate, zones use the Karvonen method, which applies each percentage to your heart-rate reserve (maximum minus resting) and then adds your resting rate back.
The five zones
- Zone 1 (50–60%): very light — warm-ups and recovery.
- Zone 2 (60–70%): light — you can hold a conversation; builds endurance.
- Zone 3 (70–80%): moderate — breathing harder, short sentences.
- Zone 4 (80–90%): hard — only a few words at a time.
- Zone 5 (90–100%): maximum — short intervals for trained people.
How much exercise?
Global and national guidelines recommend that adults get at least 150–300 minutes of moderate activity, or 75–150 minutes of vigorous activity, each week, plus muscle-strengthening activity on two or more days.
Stop and seek help if you get chest pain, severe breathlessness, fainting or palpitations during exercise. If you have a heart condition, take heart-rate-lowering medicines such as beta-blockers, or are starting exercise after a long break, check with your clinician first.
Frequently asked questions
What is a good target heart rate for moderate exercise?
The US CDC describes moderate-intensity activity as roughly 64% to 76% of your maximum heart rate, and vigorous activity as roughly 77% to 93%.
How do I find my resting heart rate?
Count your pulse for 60 seconds after waking, before getting out of bed, on three mornings, and use the average. Many watches estimate it automatically.
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