Target Heart Rate Calculator

Max heart rate and training zones by age

Target Heart Rate Calculator

Formula

Newer formulas (Tanaka, Nes) are often more accurate for adults; Haskell & Fox is still widely used.

Age (years)

15–100. Max HR formulas are based on age.

Resting heart rate (optional)

Measured in bpm at rest. Used for Karvonen zones if provided.

Results

Enter your age and choose a formula to see your max heart rate and zones.

Knowing your maximum heart rate helps you train in the right zones—whether for fat burn, endurance, or high-intensity work. This tool uses three well-known formulas; newer ones (Tanaka, Nes) tend to be slightly more accurate for many adults than the classic 220 − age.

Maximum heart rate formulas

All formulas estimate maximum heart rate (max HR) from age. Training zones are percentages of that value. Each equation was derived from research; we show the formula, variables, a worked example, and the source.

Haskell & Fox (1971)

The classic rule of thumb: maximum heart rate (in bpm) equals 220 minus age in years. It was popularized by Dr. William Haskell and Dr. Samuel Fox and is still the most cited formula. It is simple to remember but tends to underestimate max HR in older adults and overestimate it in younger adults; individual variation is large.

max HR = 220 - age max HR = 220 - age

age = age in years; result = maximum heart rate in beats per minute (bpm).

Worked example

For a 40-year-old: max HR = 220 − 40 = 180 bpm. So training at 70–80% of max would be about 126–144 bpm.

Haskell & Fox (1971). Often cited as the origin of the "220 − age" rule; widely used in exercise guidelines and fitness devices.

Tanaka, Monahan & Seals (2001)

This formula was derived from a meta-analysis of studies on maximal heart rate in healthy adults. It uses a gentler decline with age (0.7 per year instead of 1) and a lower intercept (208 instead of 220), so it often gives a slightly lower max HR than Haskell & Fox for the same age, especially in older adults. Many researchers consider it more accurate for general adult populations.

max HR = 208 - 0.7 \times age max HR = 208 - 0.7 \times age

age = age in years; result = maximum heart rate in bpm. The coefficient 0.7 means max HR drops by about 0.7 bpm per year of age.

Worked example

For a 40-year-old: max HR = 208 − (0.7 × 40) = 208 − 28 = 180 bpm. For a 60-year-old: 208 − 42 = 166 bpm.

Tanaka H, Monahan KD, Seals DR (2001). "Age-predicted maximal heart rate revisited." Journal of the American College of Cardiology. Meta-analysis of 351 studies.

Nes, Janszky, Wisloff, Stoylen, Karlsen (2013)

This equation comes from a large study (about 3,000 healthy adults) and uses a coefficient of 0.64 for age, so max HR declines slightly more slowly with age than in the Tanaka formula. It often yields a somewhat higher max HR than Tanaka for the same age. Useful when you want a formula based on more recent, large-scale data.

max HR = 211 - 0.64 \times age max HR = 211 - 0.64 \times age

age = age in years; result = maximum heart rate in bpm. The 0.64 coefficient means max HR decreases by about 0.64 bpm per year of age.

Worked example

For a 40-year-old: max HR = 211 − (0.64 × 40) = 211 − 25.6 ≈ 185 bpm. For a 60-year-old: 211 − 38.4 ≈ 173 bpm.

Nes BM, Janszky I, Wisloff U, Stoylen A, Karlsen T (2013). "Age-predicted maximal heart rate in healthy subjects: the HUNT fitness study." Scandinavian Journal of Medicine & Science in Sports. Based on a large Norwegian cohort.

Training zones

Zones are percentages of your estimated maximum heart rate. Use them to target recovery, fat burn, aerobic fitness, or high intensity.

Light (50% – 60%)

Warm-up, cool-down, recovery. Low intensity.

Fat burn (60% – 70%)

Moderate endurance; often cited for fat utilization.

Aerobic (70% – 80%)

Cardiovascular fitness, endurance building.

Anaerobic (80% – 90%)

Hard efforts, performance improvement.

Maximum (90% – 100%)

Short, very high-intensity efforts only.

Rate of perceived exertion (RPE) and Borg scales

Heart rate zones are one way to dose intensity; another is how hard an effort feels. The Borg scales link subjective effort to intensity and can be used with or without a heart rate monitor.

Borg RPE scale (6–20)

The 6–20 scale was designed so that the number roughly matches heart rate in tens (e.g. 12 ≈ 120 bpm in some people). It is widely used in exercise testing and training.

Scale	Sensation	Typical intensity
6	No exertion	Rest
7–8	Very light	~50–60% max HR
9–10	Light	~60–70%
11–12	Light to moderate	~70–80%
13–14	Somewhat hard	~80–90%
15–16	Hard	~90–95%
17–18	Very hard	95%+
19–20	Maximal exertion	100%

Borg CR10 scale (0–10)

The CR10 scale rates exertion from 0 (nothing) to 10 (maximal). Often used in research and rehab. 5–6 is "strong" and roughly corresponds to heavy but sustainable effort; 7–8 is very hard; 9–10 is near or at max.

Karvonen formula (heart rate reserve)

Heart rate reserve (HRR) is the difference between your max HR and your resting heart rate. The Karvonen formula uses HRR to set target heart rate, so the same percentage reflects a higher absolute heart rate if your resting HR is lower (fitter individuals often have lower resting HR).

THR = RHR + (MHR - RHR) \times k THR = RHR + (MHR - RHR) \times k

THR = target heart rate, RHR = resting heart rate, MHR = max heart rate (all in bpm). k = intensity as a decimal (e.g. 0.7 for 70%). Use your measured or estimated max HR and resting HR. This method is often considered more personalized than using a simple percentage of max HR.

Resting HR 60, max HR 180, target 70%: target = 60 + (180 − 60) × 0.7 = 60 + 84 = 144 bpm.

Measuring your heart rate

Accurate inputs improve zone estimates. Here is how to measure resting and (if needed) max heart rate, and why recovery heart rate matters.

Resting heart rate

Measure first thing in the morning, before getting out of bed, after a restful night. Count your pulse (wrist or neck) for 60 seconds, or 15 seconds × 4. Typical resting HR is 60–100 bpm; well-trained athletes often have 40–60.

Estimated vs. measured max HR

Formulas give an estimate of max HR; true max varies by person. To measure it you need a maximal exercise test (e.g. treadmill or bike) supervised by a professional. Field tests (e.g. all-out efforts) can approximate it but carry higher risk—only if you are healthy and cleared.

Recovery heart rate

How much your heart rate drops in the first 1–2 minutes after stopping exercise reflects cardiovascular fitness. A larger drop (e.g. 20–30+ bpm in the first minute) is generally associated with better fitness. Sometimes used as a simple wellness indicator.

Why does max heart rate decline with age?

Max heart rate tends to decrease with age in adults. This is due to several factors:

The heart's pacemaker (SA node) and conduction system change with age, leading to a lower maximum firing rate.
Blood vessels become less elastic (arterial stiffening), and the heart's response to catecholamines (e.g. adrenaline) may be reduced.
The formulas capture this trend at a population level; your own max HR can sit above or below the predicted value.

Beyond zones: lactate and ventilatory thresholds

Training zones based on % of max HR are practical but simplified. In exercise physiology, lactate threshold (LT) and ventilatory threshold (VT) mark the intensity at which lactate starts to rise and breathing becomes noticeably harder. These often sit around 80–90% of max HR in untrained people and can be pushed higher with training. Training "at threshold" (comfortably hard, sustainable for 20–40 minutes) is a common focus for improving endurance. Heart rate at threshold is more individual than a simple % of max HR, so using RPE (e.g. Borg 13–14 "somewhat hard") together with HR zones can help you target the right effort.

Risks and precautions

These are estimates. Stay safe by respecting your body and any medical advice.

Overexertion

Pushing to true max HR can be risky. Build intensity gradually and avoid sustained efforts at 90%+ max HR unless you are conditioned and cleared.

Heart or medical conditions

If you have heart disease, hypertension, or other cardiovascular risk, get medical clearance before high-intensity training.

Medications

Some drugs affect heart rate. Ask your doctor how your meds interact with exercise intensity.

When to stop

Stop and seek help if you feel chest pain, severe shortness of breath, dizziness, or other worrying symptoms during exercise.

Disclaimer

This calculator is for general information only. It does not replace professional medical or exercise advice. Max HR and zones are estimates; individual variation is large.

Consult a healthcare provider before starting or changing an exercise program, especially if you have health conditions or take medications that affect the heart.

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About this tool

Published by Online Tools Center

Last updated: September 30, 2026

Check the units, assumptions and rounding before using a result. Health and financial estimates are educational and do not replace individual professional advice.

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Maximum heart rate formulas

Haskell & Fox (1971)

max HR = 220 - age max HR = 220 - age

age = age in years; result = maximum heart rate in beats per minute (bpm).

Worked example

For a 40-year-old: max HR = 220 − 40 = 180 bpm. So training at 70–80% of max would be about 126–144 bpm.

Haskell & Fox (1971). Often cited as the origin of the "220 − age" rule; widely used in exercise guidelines and fitness devices.

Tanaka, Monahan & Seals (2001)

max HR = 208 - 0.7 \times age max HR = 208 - 0.7 \times age

age = age in years; result = maximum heart rate in bpm. The coefficient 0.7 means max HR drops by about 0.7 bpm per year of age.

Worked example

For a 40-year-old: max HR = 208 − (0.7 × 40) = 208 − 28 = 180 bpm. For a 60-year-old: 208 − 42 = 166 bpm.

Tanaka H, Monahan KD, Seals DR (2001). "Age-predicted maximal heart rate revisited." Journal of the American College of Cardiology. Meta-analysis of 351 studies.

Nes, Janszky, Wisloff, Stoylen, Karlsen (2013)

max HR = 211 - 0.64 \times age max HR = 211 - 0.64 \times age

age = age in years; result = maximum heart rate in bpm. The 0.64 coefficient means max HR decreases by about 0.64 bpm per year of age.

Worked example

For a 40-year-old: max HR = 211 − (0.64 × 40) = 211 − 25.6 ≈ 185 bpm. For a 60-year-old: 211 − 38.4 ≈ 173 bpm.

Target Heart Rate Calculator