Target Heart Rate Calculator
Find your target heart rate zones for exercise based on your age.
How this calculator works
Maximum heart rate is commonly estimated as 220 minus age. Target training zones are then calculated as percentages of that maximum.
Moderate intensity: 50-70% of max HR · Vigorous intensity: 70-85% of max HR
Choosing the right training zone
The moderate zone (50-70% of max HR) is typically recommended for building an aerobic base, longer endurance sessions, and active recovery days, since it's sustainable for extended periods without excessive fatigue.
The vigorous zone (70-85%) is associated with greater cardiovascular fitness improvements in shorter timeframes but is harder to sustain for long durations — most training plans mix both zones depending on the day's goal.
A worked example
A 45-year-old: estimated max heart rate is 220 minus 45, or 175 bpm. Moderate zone (50-70%) is roughly 88-123 bpm, and vigorous zone (70-85%) is roughly 123-149 bpm.
Compare to a 25-year-old, with a max HR of 195 bpm: their moderate zone (98-137 bpm) and vigorous zone (137-166 bpm) both run noticeably higher, since target zones scale directly with the age-based max heart rate estimate.
Why heart rate zones matter for training
Training in the moderate zone (50-70% of max heart rate) is generally associated with building aerobic base fitness and is sustainable for longer durations, while the vigorous zone (70-85%) is associated with greater cardiovascular and calorie-burning benefits per minute, but is harder to sustain for extended periods.
Many training programs alternate between zones intentionally — using moderate-intensity sessions for volume and recovery, and vigorous sessions for intensity-focused training, rather than training in just one zone exclusively.
Frequently asked questions
How accurate is the 220-minus-age formula?
It's a widely used population estimate, but actual max heart rate varies by individual — a fitness professional or lab test can provide a more precise number if needed.
What heart rate zone is best for fat loss?
Both moderate and vigorous zones contribute to fat loss primarily through total calories burned — the 'fat-burning zone' concept (lower intensity) is often misunderstood, since higher intensity exercise typically burns more total calories overall even if a smaller percentage comes from fat.
Is the 220-minus-age formula accurate for everyone?
It's a widely used population estimate, but actual max heart rate varies by individual — a supervised fitness test can provide a more personalized number if precision matters for your training.
Which heart rate zone is best for fat loss?
Both zones burn calories effectively; moderate-intensity work burns a higher percentage of calories from fat per minute, while vigorous work burns more total calories per minute — total weekly volume tends to matter more than the specific zone for overall fat loss.