Target Heart Rate Calculator
Your Heart Rate Training Zones
- Karvonen Formula (most accurate): Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR
- Simple Method: Max HR = 220 − Age (less accurate but widely used)
- Tanaka Formula: Max HR = 208 − (0.7 × Age) — more accurate for adults than the simple method, per research from the Norwegian University of Science and Technology (NTNU)
- Individual maximum heart rate can vary by ±10-20 bpm from any formula. The only way to know your true max HR is through a graded exercise test supervised by a professional.
- Zone percentages are general guidelines from the American Heart Association. Elite athletes may have different zone distributions.
What Is Target Heart Rate?
Your target heart rate is the range your heart should be beating in during exercise to get the specific training effect you’re after — burning fat, building endurance, or pushing peak performance. Instead of guessing based on how hard a workout feels, a heart rate zone gives you a concrete number to check against, whether that’s a chest strap, a wrist monitor, or a quick pulse check.
The calculator above uses two widely accepted approaches: the Karvonen formula, which factors in your resting heart rate for a more personalized result, and simpler percentage-of-max-HR methods that are quicker but slightly less precise. Both are explained in detail below so you know exactly what number you’re looking at and why.
How to Find Your Max Heart Rate
There are three practical ways to estimate max heart rate, in order of accuracy:
- Graded exercise test (most accurate): A supervised test, usually on a treadmill or bike, that gradually increases intensity until you reach true exhaustion under medical supervision. This is the only way to know your actual number rather than an estimate.
- Tanaka formula (208 − 0.7 × age): Developed from a large research review and generally considered more accurate than the simple method across a wide adult age range.
- Simple method (220 − age): The most common formula, quick to calculate, but with a documented error margin of ±10-20 bpm for any individual.
What Is My Zone 2 Heart Rate?
Zone 2 — roughly 60-70% of your max heart rate, or the equivalent Karvonen range shown in the calculator above — is the zone most associated with fat-burning and building your aerobic base. At this intensity, you should be able to hold a conversation in full sentences, just slightly out of breath. It’s the pace many endurance athletes spend the majority of their training time in, precisely because it builds cardiovascular efficiency without accumulating the fatigue that comes with harder zones.
Using the calculator: enter your age and resting heart rate, choose the Karvonen method for the most personalized number, and Zone 2 in your results is your target range for base-building sessions.
Formula for Max HR: Three Methods Compared
| Method | Formula | Best For | Typical Error Margin |
|---|---|---|---|
| Simple (220 − age) | 220 − Age | Quick estimates | ±10-20 bpm |
| Tanaka | 208 − (0.7 × Age) | General adult population | ±7-11 bpm |
| Karvonen | ((MaxHR − RestingHR) × %) + RestingHR | Personalized training zones | Depends on max HR method used |
Karvonen isn’t a different way to find max heart rate — it’s a different way to turn max heart rate into zones, by accounting for your individual resting heart rate rather than assuming everyone at the same age has the same starting point. That’s why two 40-year-olds with resting heart rates of 55 and 75 bpm get meaningfully different Zone 2 ranges even though their estimated max HR is identical.
Cardio Recovery Rate: What’s a Good Number?
Heart rate recovery — how quickly your pulse drops after you stop exercising — is one of the simplest fitness indicators you can track without any special equipment. A good cardio recovery number is generally considered to be a drop of 12 bpm or more in the first minute after stopping intense exercise. Fitter individuals often see drops of 20-30 bpm or more in that same minute, since a well-conditioned heart returns to baseline faster.
A one-minute recovery of less than 12 bpm has been associated in research with higher cardiovascular risk, which is why it’s worth mentioning to a doctor if you consistently see slow recovery, especially alongside other risk factors.
1-Minute Heart Rate Recovery Chart by Age
Recovery rate is influenced more by fitness level than by age, but general age-adjusted starting points are useful for context:
| Age Group | Below-Average Recovery (1 min) | Good Recovery (1 min) | Excellent Recovery (1 min) |
|---|---|---|---|
| 20-29 | Under 15 bpm | 15-22 bpm | 23+ bpm |
| 30-39 | Under 13 bpm | 13-20 bpm | 21+ bpm |
| 40-49 | Under 12 bpm | 12-18 bpm | 19+ bpm |
| 50-59 | Under 11 bpm | 11-17 bpm | 18+ bpm |
| 60+ | Under 10 bpm | 10-15 bpm | 16+ bpm |
To check your own number: exercise at a moderate-to-hard intensity for several minutes, stop, and record your heart rate immediately and again exactly 60 seconds later. The difference between those two readings is your 1-minute recovery rate.
Matching Zones to Your Training Goal
The calculator’s “Training Goal” dropdown maps directly onto the zone that research and coaching practice most associate with each outcome:
- Fat burning & weight loss → Zone 2 (60-70%), sustained for 45-60 minutes
- Aerobic endurance → Zone 3 (70-80%), the classic “tempo” effort
- Anaerobic performance → Zone 4 (80-90%), interval-style training
- Peak performance → Zone 5 (90-100%), short maximal efforts only
- Active recovery → Zone 1 (50-60%), light movement on rest days
Most well-rounded training plans spend the majority of weekly volume in Zones 1-2, with a smaller portion in Zones 3-5 — a pattern often called polarized training, common among endurance coaches.