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Heart rate training zones

Target Heart Rate Calculator: Zones, MHR Formulas & Heart Rate Reserve

Find your optimal exercise intensity zones.

Local estimates only, not a substitute for clinical testing.

01

Inputs

2–80

Haskell 185 · Tanaka 184 · Nes 189 bpm

220 − age is a rough population average. Lab or field testing yields a more accurate MHR for training zones.

50–90 bpm typical

Maximum heart rate 184 beats per minute (Tanaka (208 − 0.7 × age)). Resting 70 bpm; heart-rate reserve 114 bpm; zones use the Karvonen method.

02

Zones

Training bands
VO2 Max
90–100% HRR · 173–184 bpm
Maximum effort; anaerobic capacity.
Anaerobic
80–90% HRR · 161–173 bpm
Hard training; lactate threshold.
Aerobic
70–80% HRR · 150–161 bpm
Endurance; cardiovascular efficiency.
Weight control
60–70% HRR · 138–150 bpm
Sustainable fat-burn pace.
Moderate
50–60% HRR · 127–138 bpm
Warm-up / base health.

Heart rate

Beats per minute at rest (RHR) vs under load (MHR). Zones are often expressed as a percentage of MHR or of heart-rate reserve (HRR).

HRR (Karvonen)

HRR = MHR − RHR. Target BPM = RHR + fraction × HRR, which usually tracks effort better than MHR alone when RHR is known.

Target Heart Rate & Zone-Based Training

Target heart rate zones guide training intensity so you can train for endurance, fat burning, or peak performance. These cards explain why each input matters and how to use your results.

Heart Rate Intelligence

Why MHR Source Matters

Your zones are built from maximum heart rate (MHR).
If you’ve never had a stress test, use “Estimate from age” and compare Haskell, Tanaka, and Nes, then switch to “Test result” and enter a measured MHR when you have one for better accuracy.

Why Add Resting Heart Rate?

Resting heart rate (RHR) improves precision.
Fit athletes often have lower RHR; entering it gives you Heart Rate Reserve so the calculator can reflect your actual working range, not just a generic MHR percentage.

Using HRR in Your Training

Heart rate reserve (HRR) is the spread between your rest and max.
The Karvonen method uses HRR so target bpm adapt to your fitness. Use the calculator’s HRR output to plan intensities (e.g. easy vs tempo) once you know your zones.

Choosing a Zone for Your Goal

Moderate (50–60%) for warm-up and health; Weight Control (60–70%) for sustainable fat-burning; Aerobic (70–80%) for endurance; Anaerobic (80–90%) for lactate work; VO2 max (90–100%) for peak efforts.
Use the zone chart and optional “current HR” field to see where you are in real time.

Target Heart Rate Calculator: Zones, MHR Formulas & Heart Rate Reserve

How to calculate target heart rate. Haskell, Tanaka, Nes MHR formulas. Karvonen HRR method. Trusted by coaches. No sign-up, all calculations run locally.

What Is a Target Heart Rate Calculator and What Is My Target Heart Rate?

Calculator Purpose & Outputs

A target heart rate calculator shows training zones as percentages of your maximum heart rate (MHR). What is my target heart rate? It’s the bpm range you aim for during exercise (e.g. 60–70% for fat burning, 70–80% for cardio). This tool gives you five zones (Moderate 50–60%, Weight Control 60–70%, Aerobic 70–80%, Anaerobic 80–90%, VO2 Max 90–100% of MHR) from your age or a stress-test MHR. You can choose Haskell (220 − age), Tanaka (208 − 0.7 × age), or Nes (211 − 0.64 × age), or enter a test result. Optional resting heart rate yields Heart Rate Reserve (HRR = MHR − RHR). Outputs: MHR, HRR if RHR given, all five zone ranges in bpm, and an interactive zone chart. Local processing only, no physiological data stored.
  • What You'll Get:

    Maximum Heart Rate (MHR): From formula or test. Heart Rate Reserve (HRR): MHR − RHR when you enter resting heart rate (50–90 bpm typical). Five Zones: Each zone shows % MHR and bpm range plus benefit (e.g. heart rate zones for fat loss in 60–70%). Formula Comparison: Haskell, Tanaka, Nes. Current HR: Optional field to see which zone you're in. Privacy: Local processing only.

  • How MHR and Zones Are Calculated:

    Haskell & Fox:

    MHR=220−age\text{MHR} = 220 - \text{age}

    Tanaka:

    MHR=208−0.7×age\text{MHR} = 208 - 0.7 \times \text{age}

    Nes:

    MHR=211−0.64×age\text{MHR} = 211 - 0.64 \times \text{age}

    Heart Rate Reserve (HRR):

    HRR=MHR−RHR\text{HRR} = \text{MHR} - \text{RHR}

    Karvonen target:

    Target=RHR+% of HRR\text{Target} = \text{RHR} + \% \text{ of HRR}

    Zones: 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of MHR. Stress test gives most accurate MHR.

  • Ideal Users:

    Heart rate zones for fat loss: Use 60–70% (Weight Control) for sustainable fat-burning.

    How to calculate heart rate reserve: Enter RHR to get HRR = MHR − RHR and more precise targets.

    Maximum heart rate formula for athletes: Compare Haskell, Tanaka, Nes or enter a stress-test MHR.

    Resting heart rate for my age: Enter your measured RHR (typical 50–90 bpm) for HRR and better zone accuracy.

  • Accuracy & Limitations:
    Formulas are population estimates; individual MHR can vary. Are heart rate formulas accurate? They can be off by ±10–15 bpm. For medical or high-intensity use, use a measured MHR from a stress test. Education and training planning only, not medical advice.

How to Use This Calculator

Enter your age to estimate maximum heart rate (MHR) using age-based formulas, or switch the MHR source to Test result and type a measured value from a cardiac stress test for greater accuracy. When estimating, the calculator shows results for Haskell (220 − age), Tanaka (208 − 0.7 × age), and Nes (211 − 0.64 × age) so you can compare. Optionally enter your resting heart rate (measured fully at rest, typically 50–90 bpm) to compute Heart Rate Reserve (HRR = MHR − RHR) and more personalized Karvonen-based zone targets. The results panel displays five training zones. Moderate (50–60%), Weight Control (60–70%), Aerobic (70–80%), Anaerobic (80–90%), and VO2 Max (90–100%), each showing the bpm range and its primary training benefit. You can also enter your current heart rate to see which zone you are in right now, helping you adjust exercise intensity during a workout.

Defining Maximum Heart Rate, RHR, and How to Calculate Heart Rate Reserve

Maximum heart rate (MHR) is the highest beats per minute your heart can reach during intense exercise. Age-based formulas (220 − age, Tanaka, Nes) are estimates; a cardiac or treadmill stress test gives the most accurate MHR. Resting heart rate (RHR) is measured at complete rest; typical range is 50–90 bpm, with lower values in very fit athletes. How do you calculate heart rate reserve? HRR = MHR − RHR; it’s the cushion of heart rate available for exercise. The Karvonen method uses HRR to set target bpm for more personalized zones than MHR alone. This target heart rate calculator supports estimated or test-based MHR and optional RHR for HRR and zone precision.

Target Heart Rate by Age, Fat Burning Zone, and When to Use a Stress Test

Target heart rate by age is usually estimated from MHR formulas (e.g. 220 − age), so your zones shift as you get older. The best heart rate for fat burning is typically 60–70% of MHR (Weight Control zone), sustainable and often cited for fat oxidation. For cardio and endurance, aim for 70–80% (Aerobic). Maximum heart rate formula for athletes: Tanaka and Nes often give slightly higher estimates than 220 − age; the most accurate maximum heart rate for athletes comes from a graded exercise or stress test. If you’re planning serious intensity (intervals, race pacing), consider a test so your target heart rate calculator results match your true MHR.

Target Heart Rate Calculator FAQ

What is my target heart rate?

Your target heart rate is the range of heartbeats per minute (bpm) you aim for during exercise to reach a desired intensity. It is usually expressed as a percentage of your maximum heart rate (MHR). Common zones: 50–60% (moderate/warm-up), 60–70% (weight control/fat burning), 70–80% (aerobic/endurance), 80–90% (anaerobic), and 90–100% (VO2 max). This target heart rate calculator gives you all five zones based on your age or a measured MHR from a stress test.

How do I calculate heart rate reserve?

Heart rate reserve (HRR) is calculated as MHR minus resting heart rate (RHR): HRR = MHR − RHR. It represents the cushion of heart rate available for exercise. The Karvonen method uses HRR to set target intensities (e.g. 50% of HRR + RHR) for more personalized zones than MHR alone. This target heart rate calculator shows HRR when you enter your resting heart rate (typically 50–90 bpm).

Are heart rate formulas accurate?

Age-based formulas (e.g. 220 − age) are population averages and can vary by ±10–15 bpm from your actual maximum. Tanaka (208 − 0.7 × age) and Nes (211 − 0.64 × age) are often closer for adults. The most accurate MHR comes from a cardiac or treadmill stress test. This calculator lets you choose an estimated formula or enter a test result and includes a safety note that 220 − age can vary significantly from your actual maximum.

What are heart rate zones for fat loss?

Heart rate zones for fat loss are typically in the 60–70% MHR range (often called "weight control" or "fat burning"). Training in this zone is sustainable for longer and can support fat oxidation. Higher zones (70–80% aerobic, 80–90% anaerobic) burn more total calories and improve fitness; the best approach combines zone 2–3 work with higher intensity. This target heart rate calculator shows all five zones so you can plan fat loss and fitness training.

What is maximum heart rate formula for athletes?

Common maximum heart rate formulas include Haskell & Fox (220 − age), Tanaka (208 − 0.7 × age), and Nes (211 − 0.64 × age). Athletes often use Tanaka or Nes for slightly higher estimates; 220 − age tends to underestimate MHR in fit adults. The most accurate maximum heart rate for athletes comes from a graded exercise or stress test. This calculator supports all three formulas and an option to enter a measured MHR from a test.

What is resting heart rate for my age?

Resting heart rate (RHR) varies by age, fitness, and health. Typical ranges are about 50–90 bpm for adults; fit athletes often have 40–60 bpm. There is no single "resting heart rate for my age" formula, measure yours when fully at rest (e.g. upon waking). This target heart rate calculator uses your RHR to compute heart rate reserve (HRR) and more precise zone targets when you enter it.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]
Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156

Tanaka MHR formula (208 − 0.7 × age) shown to be more accurate than 220 − age across adult age groups.

[2]
ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. Lippincott Williams & Wilkins, 2021

ACSM guidelines on heart rate-based exercise prescription, Karvonen method, and training zone classification.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

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