The target heart rate calculator uses 220 − age for max HR and five intensity zones (~50%–100%) with BPM ranges.
How to use
- Enter age.
- Read zone ranges and the color band legend.
- Pair with pace targets on runs to see if HR matches the plan.
Example
Age 35 → max HR ~185 BPM; the ~70–80% band is roughly 130–148 BPM (rounded).
Not medical advice—ask your doctor with meds or heart conditions.
Frequently asked questions
Why heart-rate zones?
Estimate max heart rate from age, then split ~50%–100% into training bands for easy, endurance, threshold, and hard work—shown as BPM ranges.
Is 220 − age accurate?
It’s a population shortcut—individual max HR can differ by ±10 BPM or more. Prefer lab or field tests when available; this is a self-coaching aid.
How to read the five zones?
Low to high: very easy → easy → moderate → hard → near max. Beginners build volume in lower zones; top zones are short and need warm-up and recovery.
Use with running pace?
Pace and HR diverge with sleep, heat, and caffeine. Pair targets from the pace calculator with whether HR stays in the intended zone.
Heart disease or meds?
Ask your doctor first. Beta-blockers and other meds lower HR—zones may not apply. Same for pregnancy and uncontrolled hypertension.
Link to calorie burn?
Higher intensity usually burns more per minute, plus weight and modality matter. Estimate duration on the calories burned calculator.
Can I save my age?
Yes. Copy link below the form keeps your current inputs so you can share the scenario or save it for later.