Target Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for exercise.
The Formula
Max HR = 208 − (0.7 × Age) (Tanaka, more accurate)
Target zones:
50–60% = light · 60–70% = fat burn
70–80% = aerobic · 80–90% = anaerobic
Max HR = 208 − (0.7 × 35) = 208 − 24.5 = 183 bpm
Fat burn zone (60–70%): 110–128 bpm
Aerobic zone (70–80%): 128–147 bpm
Heart Rate Training Zones
Training at different heart rate intensities produces different physiological adaptations. The five commonly used zones are: Zone 1 (50–60% of max heart rate) — recovery and warm-up, very easy effort. Zone 2 (60–70%) — aerobic base building, fat as primary fuel, conversational pace, the zone most endurance coaches emphasize for the majority of training. Zone 3 (70–80%) — moderate aerobic conditioning, slightly uncomfortable but sustainable. Zone 4 (80–90%) — lactate threshold training, hard effort, improves race performance. Zone 5 (90–100%) — maximal effort, used in sprint intervals, cannot be sustained for more than a few minutes.
How to Calculate Your Max Heart Rate
The most widely used formula is 220 minus your age. It is a rough population average — individual max heart rates can differ by 10–20 beats per minute from this estimate. A more accurate formula is the Tanaka formula: 208 minus (0.7 x age). For the most accurate result, a supervised maximal effort exercise test or a high-intensity interval workout where you push to absolute maximum can reveal your actual max. Most people never actually reach their estimated max in typical exercise.
The Karvonen Formula for Personalized Zones
The standard percentage-of-max-heart-rate approach ignores your fitness level. The Karvonen formula improves on this by incorporating your resting heart rate: Target HR = ((Max HR minus Resting HR) x desired intensity percentage) + Resting HR. This Heart Rate Reserve method produces training zones personalized to your cardiovascular fitness — a fitter person with a lower resting heart rate gets different (and more appropriate) absolute targets than a sedentary person of the same age.
Frequently Asked Questions
What is maximum heart rate?
The most common formula is 220 minus your age. This is an estimate u2014 actual max HR varies by individual. A more accurate formula is 208 u2212 (0.7 u00d7 age), known as the Tanaka formula.
What heart rate burns the most fat?
Fat is burned most efficiently at 60u201370% of max heart rate. However, higher intensities burn more total calories per minute, even if a lower percentage comes from fat.