Target Heart Rate Calculator
Calculate your maximum heart rate and aerobic training zones by age.
Max heart rate
190 bpm
Warm-up (50–60%)
95–114 bpm
Moderate (60–70%)
114–133 bpm
Cardio (70–85%)
133–162 bpm
Peak (85–100%)
162–190 bpm
How it works
Max HR ≈ 220 − age (Tanaka-style estimate). Training zones are percentages of max heart rate.
Zone 2 (60–70%) builds aerobic base; zones 3–4 improve cardio fitness; zone 5 is high intensity.
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