Target Heart Rate Calculator
Simple percent-of-max training ranges.
Enter your values
Enter the age in yrs.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Moderate zone
- 90-126 bpm
- Vigorous zone
- 126-153 bpm
- Estimated max HR
- 180 bpm
- Tanaka formula max
- 180 bpm
Quick answer
Moderate exercise is 50-70% of maximum heart rate; vigorous is 70-85%. Max is estimated as 220 minus age.
max HR = 220 - age; target = max x intensity
At a glance
| What it does | Simple percent-of-max training ranges. |
|---|---|
| Category | Fitness |
| Inputs needed | Age |
| Main output | Moderate zone |
| Formula | max HR = 220 - age; target = max x intensity |
| Cost | Free — no sign-up, no download |
How to use the Target Heart Rate Calculator
- 1Enter your age.
- 2Use the moderate zone for most sessions.
- 3Check pulse at the wrist for 15 seconds and multiply by four if you have no monitor.
Inputs explained
- Age(yrs)
- Enter the age in yrs.
Worked example
Using the values the calculator loads with:
Inputs
- Age40 yrs
Results
- Moderate zone90-126 bpm
- Vigorous zone126-153 bpm
- Estimated max HR180 bpm
- Tanaka formula max180 bpm
Frequently asked questions
Which max formula is better?
Tanaka (208 - 0.7 x age) is more accurate for adults over 40.
Should I train by heart rate or feel?
Both — heart rate lags effort, so pair it with perceived exertion.
What do I need to enter into the Target Heart Rate Calculator?
Just 1 value: age. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Target Heart Rate Calculator work out the answer?
Moderate exercise is 50-70% of maximum heart rate; vigorous is 70-85%. Max is estimated as 220 minus age. It applies the formula max HR = 220 - age; target = max x intensity and shows the working so you can check each step by hand.
Is the Target Heart Rate Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.