Target Heart Rate Calculator

Your details

Used to estimate your maximum heart rate.
years
Unlocks the Gulati formula (206 - 0.88 x age), which was validated specifically in women and tends to be more accurate for female athletes.
Choose how to set your maximum heart rate. The Gulati formula is validated in women; HUNT is from a large general-population study. Enter a tested value if you have one.
Beats per minute measured at rest, ideally first thing in the morning before getting out of bed. Leave blank to use plain percent-of-max zones.
bpm
The classic 5-zone system matches most fitness apps. The 3-zone system (polarized) is popular with endurance coaches and maps to easy, moderate, and hard efforts.
Maximum heart rate
190bpm
Heart rate reserve125bpm
Resting HR fitness levelGood
Zone 1 low (warm-up)128bpm
Zone 1 high140bpm
Zone 2 low (fat burn)140bpm
Zone 2 high153bpm
Zone 3 low (aerobic)153bpm
Zone 3 high165bpm
Zone 4 low (threshold)165bpm
Zone 4 high178bpm
Zone 5 low (maximal)178bpm
Zone 5 high (max)190bpm
Z1 warm-up 50-60%128
Z2 fat burn 60-70%140
Z3 aerobic 70-80%153
Z4 threshold 80-90%165
Z5 maximal 90-100%178

Your estimated max is 190 bpm; your Karvonen aerobic zone runs from 153 to 165 bpm.

  • Because you entered a resting heart rate, zones use the Karvonen reserve method, which personalizes targets to your current fitness level.
  • Your resting heart rate of 65 bpm classifies as "Good".
  • The 220 - age rule is a population average with a spread of about 10 to 12 bpm; the Tanaka or HUNT formula or a tested max will be more accurate.
  • Keep most weekly training volume in zones 1 to 3 (easy and aerobic); reserve zones 4 and 5 for shorter, focused interval sessions.

Next stepTrain most easy sessions in zones 1 to 3 and limit zones 4 and 5 to short interval blocks.

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