Target Heart Rate Calculator
Find your estimated maximum heart rate and your five training zones, so you can train at the right intensity for your goal.
Read the guide: Heart Rate Zones: How to Train at the Right IntensityYour age
Maximum heart rate
187 bpm
Estimated with the Tanaka formula
| Zone | % max | BPM |
|---|---|---|
| Very light (recovery) | 50–60% | 94–112 |
| Light (fat burn) | 60–70% | 112–131 |
| Moderate (aerobic) | 70–80% | 131–150 |
| Hard (anaerobic) | 80–90% | 150–168 |
| Maximum (peak) | 90–100% | 168–187 |
How it works
- 1
Enter your age
Your maximum heart rate is estimated from your age.
- 2
See your max
View your estimated maximum heart rate in beats per minute.
- 3
Train by zone
Use the zone table to target recovery, fat burn, cardio or peak effort.
Instant & 100% private — nothing is uploaded
Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.
Frequently asked questions
- How is maximum heart rate estimated?
- This uses the Tanaka formula (208 minus 0.7 times your age), which is more accurate across ages than the older "220 minus age" rule.
- What are the zones for?
- Lower zones (50–70%) suit easy and fat-burning work; middle zones (70–80%) build aerobic fitness; higher zones (80%+) develop speed and power but are harder to sustain.
- Is this medical advice?
- No. These calculators are for general information and education only. They are not a diagnosis or a substitute for professional care — talk to a doctor or qualified clinician about your health.