About this Target Heart Rate
Training in specific heart rate zones allows you to target different fitness goals, from fat burning (lower intensity) to cardiovascular endurance (higher intensity).
Who this calculator is for
- Adults planning general exercise intensity targets from age alone.
- People who want a quick estimate of moderate and vigorous heart-rate zones.
- Anyone learning how age-based formulas are used in basic training guidance.
When to use it
- Use this calculator before a walk, run, or bike session when you want a simple training-zone estimate.
- Use it as a starting point for general-fitness planning rather than a medical clearance tool.
- Use it to understand how age affects the common 220-minus-age rule.
How to use this calculator
- Enter your Age.
- The calculator estimates your Max Heart Rate.
- View the breakdown for Moderate (Zone 2) and Vigorous (Zone 4) intensities.
Key assumptions
- The result uses the 220-minus-age rule, which is a population estimate rather than a personalized physiologic test.
- Training zones are approximate and can differ with medications, conditioning, and measured max heart rate.
- This tool supports exercise planning but does not determine whether exercise is safe for a given person.
Accuracy and testing
Review formula sources, default test cases, assumptions, unit handling, rounding rules, and changelog for this calculator.
Key Features
- Instant Calculation
- Private & Secure
- Mobile Optimized
Things to Keep in Mind
The '220 - Age' formula is a general estimate. Actual max heart rate varies significantly by individual. Consult a doctor before starting an exercise program.