Target Heart Rate Calculator
Estimated training zones.
Enter your values in the interactive calculator to see an instant result. Calculations run in your browser, without an account.
Results are estimates for educational use; confirm important decisions with appropriate experts.
Formula • Worked example • Interpretation
Estimated exercise heart-rate zones
A target heart-rate zone is a rough guide to exercise intensity based on an estimated maximum heart rate.
Calculation method
Worked example
At age 30, the estimate is 190 beats/min maximum. A 50%–70% band gives approximately 95–133 beats/min.
What your result means
Heart-rate targets are broad estimates. Perceived effort and clinical advice can be more important than a single number.
Tips for better calculations
Discuss exercise intensity with a health professional if you have cardiovascular symptoms or take medicines affecting heart rate.
Assumptions and limitations
The 220−age equation has substantial individual variation. Medicines, medical conditions, fitness and devices can alter observed heart rate; not suitable for individualized clinical exercise prescription.
Additional reference: American Heart Association — Target heart rates
SiCalcs tools provide estimates and educational calculations; they do not replace professional financial, medical, tax, or legal advice.