Free calculator

Target Heart Rate Calculator

This Target Heart Rate Calculator shows you all five heart rate training zones based on your age. Use these zones to optimise your workouts - from gentle warm-ups to high-intensity intervals.

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Enter your details

Your Age

years

Your Heart Rate Zones

Example

Example figures, not your own. Worked for a 35 year old. Enter your own details and press Calculate.

Max Heart Rate

185bpm

Training Zones

Warm Up

Light activity, warm-up and cool-down

93–111

50–60%

Fat Burning

Moderate intensity, optimal for fat burning

111–130

60–70%

Cardio

Improved cardiovascular fitness

130–148

70–80%

Hard

Increased performance and speed

148–167

80–90%

Maximum

Maximum effort, short bursts only

167–185

90–100%

How It Works

Your maximum heart rate is estimated as 220 minus your age. The five training zones are percentages of your max HR: Warm Up (50–60%), Fat Burning (60–70%), Cardio (70–80%), Hard (80–90%), and Maximum (90–100%).

How to use it

1Enter your age in years
2Click "Calculate" to see all five heart rate training zones
3Choose the zone that matches your training goal

Quick Reference

Age	Max HR	Warm Up	Fat Burn	Cardio	Hard	Max
20	200	100–120	120–140	140–160	160–180	180–200
25	195	98–117	117–137	137–156	156–176	176–195
30	190	95–114	114–133	133–152	152–171	171–190
35	185	93–111	111–130	130–148	148–167	167–185
40	180	90–108	108–126	126–144	144–162	162–180
45	175	88–105	105–123	123–140	140–158	158–175
50	170	85–102	102–119	119–136	136–153	153–170
55	165	83–99	99–116	116–132	132–149	149–165
60	160	80–96	96–112	112–128	128–144	144–160

How This Is Calculated

Max Heart Rate (MHR) = 220 − age Zone range = MHR × low% to MHR × high%

Warm Up: = 50–60% of MHR
Fat Burning: = 60–70% of MHR
Cardio: = 70–80% of MHR
Hard: = 80–90% of MHR
Maximum: = 90–100% of MHR

Uses the standard age-predicted MHR formula (Fox et al., 1971). For adults over 40, the Tanaka formula (208 − 0.7 × age) may be more accurate.

Frequently Asked Questions

What are the heart rate training zones?

There are five zones: Warm Up (50–60% max HR), Fat Burning (60–70%), Cardio (70–80%), Hard (80–90%), and Maximum (90–100%). Each zone targets different fitness benefits.

Which heart rate zone is best for fitness?

The cardio zone (70–80% max HR) is best for improving cardiovascular fitness. For fat loss, alternate between the fat-burning zone and higher intensities. For general health, aim for at least 150 minutes per week in the moderate (fat-burning to cardio) zones.

How do I check my heart rate during exercise?

Use a heart rate monitor (chest strap or wrist-based) for continuous tracking. Alternatively, pause and count your pulse at your wrist or neck for 15 seconds, then multiply by 4.

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