Fitness
Target Heart Rate Calculator
By the Dailycaltor team · formula-verified · last updated July 2026
The heart-rate zones to train in.
Details
Formula
Max heart rate ≈ 220 − age. Moderate zone = 50–70% of max; vigorous = 70–85%. With resting HR, the Karvonen method targets a percent of heart-rate reserve: (max − resting) × % + resting, which personalizes the zones.
Worked examples
- Age 30 → max ≈ 190; moderate 95–133 bpm; vigorous 133–162.
- Age 30 with resting 60 (Karvonen) → moderate 125–151 bpm.
- Age 50 → max ≈ 170; vigorous 119–145.
Common mistakes
- Treating 220 − age as exact — individual max varies ±10–15 bpm.
- Training every session in the vigorous zone; most aerobic gains come from moderate work.
- Comparing wrist-sensor readings during intervals, when they lag.
Source: 220-age estimate; Karvonen formula. Last updated: July 2026. Educational estimates only.
Questions
What heart rate should I exercise at?
Moderate cardio sits at 50–70% of max; harder intervals at 70–85%. The tool shows your numbers.
How do I find resting heart rate?
Measure first thing in the morning before rising; typical adult range is 55–75 bpm.
Is 220 minus age accurate?
It is a population average — useful for zones, not a personal limit test.
Why use the Karvonen method?
Anchoring to your resting HR fits zones to your actual fitness.
Is a high heart rate dangerous?
Zones here are for healthy adults; anyone with heart conditions should get medical guidance first.