Target Heart Rate Calculator

What is a target heart rate?

Your target heart rate is the range of beats per minute you aim for during cardio to get a specific benefit, whether that's fat burning, a stronger heart, better endurance or top-end performance. Training by heart rate stops you going too easy or too hard.

Maximum heart rate formulas

Everything starts with your estimated maximum heart rate. The classic "220 minus age" is easy to remember but often inaccurate. Tanaka (208 − 0.7 × age) is the default here because it is more accurate across age groups. Gulati was developed specifically for women. The only way to know your true maximum is a supervised test.

Two ways to set your zones

• % of max heart rate: simple and widely used.
• Karvonen (heart rate reserve): also uses your resting heart rate, so the zones fit your fitness level better. Measure your resting heart rate first thing in the morning, before getting up, for three days and use the average.

The five zones in practice

Most of your weekly cardio (about 80%) should be easy Zone 2 work, where you can still hold a conversation. It builds your aerobic base and burns fat efficiently. Save Zones 4–5 for short intervals once or twice a week. Brisk walking, cycling and easy jogging are all great Zone 2 options.

If you have a heart condition or take medication that affects your heart rate (such as beta blockers), check with your doctor before using these zones.