Target Heart Rate Calculator

Your details

years
Measure first thing in the morning before getting out of bed. Average 3 days for best accuracy.
bpm
Fox is the most widely used. Tanaka and Nes are more accurate for adults over 40.
Karvonen uses your resting HR to personalize zones. % of max HR is simpler and common on gym equipment.
Estimated max heart rate
190bpm
Heart-rate reserve125bpm
Zone lower bound153bpm
Zone upper bound165bpm
Zone 1: Recovery (50-60%)128bpm
Zone 1 upper140bpm
Zone 2: Aerobic base (60-70%)140bpm
Zone 2 upper153bpm
Zone 3: Tempo (70-80%)153bpm
Zone 3 upper165bpm
Zone 4: Threshold (80-90%)165bpm
Zone 4 upper178bpm
Zone 5: Maximal (90-100%)178bpm
Zone 5 upper190bpm
190 bpm
Low<140Moderate140-165High165+

Your Zone 3 tempo zone is 153, 165 bpm.

  • Your estimated max HR is 190 bpm, with a heart-rate reserve of 125 bpm.
  • Zone 2 (aerobic base) is the most effective range for improving fat metabolism and building long-duration endurance.
  • Zone 4 and 5 training should make up no more than 20% of weekly training volume to allow adequate recovery.

Next stepBeginners: spend 4-6 weeks building Zone 2 aerobic base before adding Zone 4 intervals.

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