Target Heart Rate Calculator
Find your estimated maximum heart rate and your moderate and vigorous training zones from your age.
Enter your details below.
How to use
- Enter your age in years.
- Read your estimated maximum heart rate.
- Use the moderate and vigorous zones to pace your workout.
About this tool
Maximum heart rate is estimated as 220 minus age, and training zones are slices of that maximum: 50 to 70 percent for moderate exercise such as brisk walking, and 70 to 85 percent for vigorous exercise such as running. These zones are guides for pacing workouts, not limits to chase. The result is general information only, not medical advice, and anyone with a heart condition should follow their clinician's guidance instead.
Frequently asked questions
Is 220 minus age accurate?
It is a population average, so individuals vary by 10 beats or more; it is fine for general training zones but not a precise personal maximum.
What does moderate exercise feel like?
You can talk but not sing — brisk walking or easy cycling — while vigorous exercise leaves you able to say only a few words at a time.