Target Heart Rate Calculator

Calculate your target heart rate training zones

Enter Your Details

Age (years)

Resting Heart Rate (bpm)Measure first thing in the morning before getting up

Training Intensity Range (%)

Minimum %

Maximum %

Target Range

138 - 164 bpm

Max HR

190 bpm

HR Reserve

130 bpm

Recovery Zone

125 - 138 bpm

Easy recovery workouts

Intensity: 50-60%

Aerobic Zone

138 - 151 bpm

Base fitness, fat burning

Intensity: 60-70%

Tempo Zone

151 - 164 bpm

Improved endurance

Intensity: 70-80%

Threshold Zone

164 - 177 bpm

Lactate threshold training

Intensity: 80-90%

VO2 Max Zone

177 - 190 bpm

Maximum effort intervals

Intensity: 90-100%