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Target Heart Rate Zones Calculator

See what heart-rate range to aim for depending on how hard you want to exercise.

Estimated maximum

184 bpm

Maximum heart rate

184 bpm

Heart rate reserve

119 bpm

Your Training Heart Rate Zones

Each zone is a different exercise intensity, from very light effort to maximum effort.

Zone 1 - Very light / warm-up

50-60% of heart rate reserve

124-136 bpm

Zone 2 - Easy aerobic / endurance

60-70% of heart rate reserve

136-148 bpm

Zone 3 - Moderate / steady

70-80% of heart rate reserve

148-160 bpm

Zone 4 - Hard / threshold

80-90% of heart rate reserve

160-172 bpm

Zone 5 - Very hard / maximum effort

90-100% of heart rate reserve

172-184 bpm

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How to use the Target Heart Rate Zones Calculator

  1. 1Enter your age and resting heart rate. Resting heart rate is best measured while relaxed, before exercise.
  2. 2Use the age-based maximum heart-rate estimate, or enter a known maximum heart rate if you have a reliable value.
  3. 3Use the five heart-rate-reserve zones as a training guide rather than an exact medical target.

Useful tips

  • •Age-based maximum heart-rate formulas are population estimates. Your actual maximum can be higher or lower.
  • •Perceived effort and the talk test are useful alongside a heart-rate number, especially when starting a new exercise routine.
  • •Some medicines, including heart-rate-lowering drugs, can make standard heart-rate zones less useful.

Frequently asked questions

How are the zones calculated?

The calculator uses heart rate reserve (HRR): maximum heart rate minus resting heart rate. Each zone is then resting heart rate plus 50-100% of that reserve. When maximum heart rate is estimated from age, the calculator uses 208 - (0.7 × age).

Why does this differ from 220 minus age?

Both are age-based estimates. The American Heart Association commonly presents 220 minus age as a simple general guide, while the 208 - (0.7 × age) estimate is also used in heart-rate-reserve guidance. Neither predicts every person's true maximum exactly.

Why does resting heart rate matter?

Heart rate reserve includes your resting heart rate, so two people of the same age can receive different training ranges when their resting rates differ.

Can I enter a measured maximum heart rate?

Yes. Choose Enter known maximum if you have a reliable value. A watch or workout reading is not necessarily a true maximum, so use professional guidance if an exact training prescription matters.

When should I get medical advice before using heart-rate zones?

Get personalised advice if you have a heart condition, take medicine that affects heart rate, are returning after illness, or have been given exercise restrictions. Stop exercise and seek appropriate medical help for concerning symptoms such as chest pain, fainting or severe unusual breathlessness.

Does Wid9et store my heart-rate information?

No. The calculation runs locally in your browser and the values entered into this calculator are not uploaded by the tool.