Target Heart Rate Calculator

Estimate your maximum heart rate and common training zones based on age — a widely used reference for pacing cardio workouts at a chosen intensity.

Target Heart Rate Calculator

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Age

Estimated max heart rate

190 bpm

Moderate zone (70-80%)

133–152 bpm

Hard zone (80-90%)

152–171 bpm

The classic 220-minus-age formula is a population estimate — individual max heart rate varies.

The formula

Estimated max HR = 220 − age Training zone = Max HR × zone percentage range

Example

A 30-year-old: max HR = 220 − 30 = 190 bpm. A moderate-intensity zone (70-80%) would be roughly 133–152 bpm.

Step-by-step guide

Enter your age.
Read your estimated maximum heart rate and the moderate and hard training zones.
Use a heart rate monitor during exercise to check you're in the intended zone.

Common mistakes

Treating 220 minus age as an exact personal maximum — actual max heart rate can vary meaningfully between individuals of the same age, sometimes by 10-20 beats per minute.

Ignoring how you actually feel during exercise — perceived exertion and the ability to hold a conversation are useful practical checks alongside heart rate numbers.

Frequently asked questions

Is the 220-minus-age formula accurate?

It's a widely used population-level estimate, but individual variation is significant. A supervised fitness or medical assessment can measure your actual max heart rate more precisely if needed.

Should I always train in the "hard" zone?

No — most training plans mix intensities, with a majority of cardio often done at easier, sustainable paces and only some sessions pushed into harder zones. What's appropriate depends on your fitness level and goals.

Should I check with a doctor before starting intense exercise?

If you're new to exercise, returning after a long break, or have any heart or health condition, it's a good idea to check with a doctor before starting a new intense training program.

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