Target Heart Rate Calculator
Simple percent-of-max training ranges.
Enter your values
ⓘ Live results
Results
- Moderate zone
- 90-126 bpm
- Vigorous zone
- 126-153 bpm
- Estimated max HR
- 180 bpm
- Tanaka formula max
- 180 bpm
Quick answer
Moderate exercise is 50-70% of maximum heart rate; vigorous is 70-85%. Max is estimated as 220 minus age.
max HR = 220 - age; target = max x intensity
How to use the Target Heart Rate Calculator
- 1Enter your age.
- 2Use the moderate zone for most sessions.
- 3Check pulse at the wrist for 15 seconds and multiply by four if you have no monitor.
Worked example
Using the values the calculator loads with:
Inputs
- Age40 yrs
Results
- Moderate zone90-126 bpm
- Vigorous zone126-153 bpm
- Estimated max HR180 bpm
- Tanaka formula max180 bpm
Frequently asked questions
Which max formula is better?
Tanaka (208 - 0.7 x age) is more accurate for adults over 40.
Should I train by heart rate or feel?
Both — heart rate lags effort, so pair it with perceived exertion.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.