Target Heart Rate Calculator
Estimate approximate exercise-intensity heart-rate ranges, including a 5-zone training breakdown.
What this answers:
- What heart-rate range roughly corresponds to moderate or vigorous exercise for my age?
- What do the commonly used 5 training zones look like for that estimated maximum?
"220 minus age" is a population average, not your measured maximum heart rate — actual maximums vary widely between individuals. Medications (including beta-blockers) and heart conditions can change what's appropriate. This tool does not instruct exercising to your limit.
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Illustrative 5-zone breakdown
How it's calculated
estimated max = 220 − age moderate = 50–70% of max vigorous = 70–85% of max
Worked example
Age 40: estimated maximum 180 bpm; moderate 90–126 bpm; vigorous 126–153 bpm.
The 5-zone breakdown (50-60%, 60-70%, 70-80%, 80-90%, 90-100% of maximum) is a common training-planning convention, not a certified medical standard. Source: American Heart Association, Target Heart Rates Chart. Source last checked September 28, 2026.
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