Target Heart Rate Calculator
Find your maximum heart rate and training zones, using your age and the 220 minus age and Karvonen methods.
In years
Optional, for the more accurate Karvonen method
What Your Max Heart Rate and Zones Mean
Your maximum heart rate is the fastest your heart can beat during all-out effort. You cannot train at it for long, but it sets the scale for everything else. Training zones are slices of that scale, each tied to a different kind of effort and a different result.
The standard estimate is 220 minus your age. A 30 year old gets a max of about 190 bpm. From there, the aerobic zone at 70 to 80% lands at roughly 133 to 152 bpm. Enter your age above to see your own numbers.
Two Methods: 220 Minus Age and Karvonen
The simple method uses a flat percentage of your maximum heart rate. It needs only your age. It is quick and good enough for most people who just want a target for cardio.
The Karvonen method is more personal. It uses your heart rate reserve, which is your max minus your resting heart rate, then adds your resting rate back in. Two people the same age get different zones if their resting rates differ. Add your resting heart rate above and the calculator switches to Karvonen. A fitter heart with a lower resting rate shifts the zones up.
The Five Zones and What Each Is For
Zone one, very light recovery at 50 to 60%, is for warm-ups and easy days. Zone two, the light fat burn zone at 60 to 70%, is comfortable and sustainable. Zone three, moderate aerobic at 70 to 80%, builds the bulk of your cardio fitness. This is the zone most steady cardio should live in.
Zone four, hard anaerobic at 80 to 90%, raises your lactate threshold and hurts to hold. Zone five, maximum VO2 max effort at 90 to 100%, is reserved for short intervals. To see how many calories a session burns, use the calories burned calculator.
How to Measure Your Heart Rate
To check your pulse by hand, press two fingers on your wrist or neck, count the beats for 15 seconds, then multiply by four. A chest strap or a fitness watch tracks it live during a workout, which is easier when you are moving. For your resting rate, measure first thing in the morning before you stand up.
Heart rate is one signal of effort and recovery. Tracking it alongside your activity over time tells you more than any single reading. The Velpa app logs your steps and activity in one private place. To watch your resting rate and blood pressure trend together, try the blood pressure tracker. To set the right effort for a workout day, check your TDEE. Talk to a doctor before starting hard exercise, especially with a heart condition. This is general information, not medical advice.
Frequently asked questions
- What is my maximum heart rate?
- The common estimate is 220 minus your age. At 30 years old that gives a maximum heart rate of about 190 bpm. It is a rough number and can be off by 10 to 20 bpm from person to person, but it works well as a starting point for setting training zones.
- What is a good heart rate zone for fat burning?
- The fat burn zone sits at about 60 to 70% of your maximum heart rate. For a 30 year old with a max of 190 bpm, that is roughly 114 to 133 bpm. You burn a higher share of fat at this lower effort, though total calories burned still matter most for fat loss.
- What heart rate should I aim for during cardio?
- For steady cardio that builds fitness, aim for the aerobic zone, about 70 to 80% of your maximum. A 30 year old would target roughly 133 to 152 bpm. You should be able to talk in short sentences but not hold a long conversation.
- What is the Karvonen method?
- The Karvonen method uses your resting heart rate to set zones more accurately. Instead of a percentage of your max, it takes a percentage of your heart rate reserve, which is your max minus your resting rate, then adds your resting rate back. Add your resting heart rate above and the calculator switches to this method.
- How do I measure my heart rate?
- Find your pulse on your wrist or neck, count the beats for 15 seconds, then multiply by four. A chest strap or a fitness watch reads it for you during exercise. For resting heart rate, measure first thing in the morning before you get out of bed. Talk to a doctor before hard exercise if you have a heart condition. This is not medical advice.