Target Heart Rate Calculator by Age
Calculate target heart rate zones by age for optimal exercise intensity. Get personalized HR zones for fat burning, cardio, and performance. Free calculator.
Quick Answer
Your maximum heart rate is approximately 220 minus your age. Target zones are 50-60% for warm-up, 60-70% for fat burning, and 70-85% for cardio training.
Calculate Your Heart Rate Zones
Get precise target heart rate zones for optimal exercise intensity and fat burning
Calculate With Full ToolWhat is Target Heart Rate by Age?
Target heart rate zones calculate optimal exercise intensities based on your age and fitness level. These zones help you train efficiently for specific goals like fat burning, endurance, or performance improvement.
How Heart Rate Zones Work
Different heart rate percentages target different training adaptations. Lower zones (50-60%) build aerobic base, middle zones (60-70%) optimize fat burning, and higher zones (70-85%) improve cardiovascular fitness and performance.
Why Heart Rate Training Matters
Training in the correct heart rate zone ensures you're working toward your specific goals. It prevents overtraining, optimizes calorie burn, and improves workout efficiency for better results in less time.
Heart Rate Zone Formula
Target HR = (Maximum HR - Resting HR) × Intensity % + Resting HR
Maximum HR: 220 - Age (traditional formula)
Warm-up Zone: 50-60% of HR reserve
Fat Burning Zone: 60-70% of HR reserve
Cardio Zone: 70-85% of HR reserve
HR Reserve: Maximum HR - Resting HR
Step-by-Step Example
Example: 35-Year-Old with 65 BPM Resting HR
Step 1: Maximum HR: 220 - 35 = 185 BPM
Step 2: HR Reserve: 185 - 65 = 120 BPM
Step 3: Warm-up Zone (50%): (120 × 0.50) + 65 = 125 BPM
Step 4: Fat Burning Zone (60%): (120 × 0.60) + 65 = 137 BPM
Step 5: Cardio Zone (70%): (120 × 0.70) + 65 = 149 BPM
Step 6: Performance Zone (85%): (120 × 0.85) + 65 = 167 BPM
This example shows a 35-year-old should train at 137-149 BPM for optimal fat burning, with 125 BPM for warm-up and up to 167 BPM for high-intensity performance training.
Who Should Use This Calculator?
Weight Loss Enthusiasts
Optimize fat burning heart rate zones
Runners and Cyclists
Train in precise heart rate zones for endurance
HIIT Practitioners
Time high-intensity intervals with HR zones
Personal Trainers
Design targeted workouts for clients
Frequently Asked Questions
Is 220 minus age accurate?
It's a reasonable estimate but varies by individual. More accurate formulas exist, but 220-age works well for general population fitness planning.
Should I exercise at maximum heart rate?
No, maximum HR is unsustainable for extended periods. Use it only for very short intervals (10-30 seconds) in advanced training programs.
How do I measure heart rate during exercise?
Use chest strap monitors, fitness trackers, or manual pulse checks. Chest straps provide the most accurate real-time data for zone training.
What if my heart rate zones seem off?
Zones may vary with fitness level, medications, and fatigue. Adjust based on perceived exertion and consult a healthcare provider if you have concerns.
Related Calculators
Ready to Optimize Your Workouts?
Get precise heart rate zones and train at the perfect intensity for your goals
Try Full Calculator