Heart Rate Calculator / Target heart rate and zones
Heart Rate Calculator AHA
Enter your age, and your resting heart rate if you know it, to get your target heart rate range and five training zones in beats per minute.
Your result
Enter your numbers and press the button. Your result appears here.
How target heart rate is calculated
Target heart rate is a percentage of your maximum heart rate. The American Heart Association suggests 50–70% for moderate exercise and 70–85% for vigorous exercise.
Target = % × (220 − age) Karvonen: target = resting + % × (max − resting)
The Karvonen method uses your heart rate reserve, the gap between resting and maximum. It gives slightly higher numbers and suits people who know their resting rate.
Maximum and target heart rate by age
| Age | Max (220 − age) | Moderate 50–70% | Vigorous 70–85% | Max (Tanaka) |
|---|---|---|---|---|
| 20 | 200 | 100–140 | 140–170 | 194 |
| 25 | 195 | 98–136 | 136–166 | 190 |
| 30 | 190 | 95–133 | 133–162 | 187 |
| 35 | 185 | 92–130 | 130–157 | 184 |
| 40 | 180 | 90–126 | 126–153 | 180 |
| 45 | 175 | 88–122 | 122–149 | 176 |
| 50 | 170 | 85–119 | 119–144 | 173 |
| 55 | 165 | 82–115 | 115–140 | 170 |
| 60 | 160 | 80–112 | 112–136 | 166 |
| 65 | 155 | 78–108 | 108–132 | 162 |
| 70 | 150 | 75–105 | 105–128 | 159 |
| 75 | 145 | 72–102 | 102–123 | 156 |
| 80 | 140 | 70–98 | 98–119 | 152 |
Beats per minute. Moderate and vigorous ranges follow the American Heart Association.
Common questions
What is my target heart rate?
For moderate exercise, 50–70% of your maximum (220 − age). For vigorous exercise, 70–85%. At 60 that is about 80–112 and 112–136 bpm.
Is 220 minus age accurate?
It is a rough average. Real maximums vary by 10 to 12 bpm either way. Tanaka and Gulati formulas are closer for many adults.
Do medicines change these numbers?
Yes. Beta blockers and some other heart medicines lower heart rate, so age-based targets do not apply. Ask your doctor for a target.
Sources
- American Heart Association. Target heart rates chart; All about heart rate.
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37:153–156.
- Gulati M et al. Heart rate response to exercise stress testing in asymptomatic women. Circulation 2010;122:130–137.
- Karvonen MJ et al. The effects of training on heart rate. Ann Med Exp Biol Fenn 1957;35:307–315.
- Cole CR et al. Heart-rate recovery immediately after exercise as a predictor of mortality. N Engl J Med 1999;341:1351–1357.
- Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol 2004;91:111–115.