Target Heart Rate Calculator
Calculate your target heart rate zone based on your exercise intensity to get the maximum benefit from your workouts.
30 yrs
Max Heart Rate
190 bpm
220 - 30 = 190
Zone 195–114 bpm
50–60% — Warm up & recovery.
Zone 2114–133 bpm
60–70% — Fat burn, endurance.
Zone 3133–152 bpm
70–80% — Aerobic, cardio fitness.
Zone 4152–171 bpm
80–90% — Anaerobic, performance.
Zone 5171–190 bpm
90–100% — Maximum effort, sprint.
About
**Fat Burning Zone:** 60%-70% of your max heart rate.
**Aerobic Zone:** 70%-80% of your max heart rate.
How to use
- 1. Enter your age.
- 2. Enter your resting heart rate (optional, for more precision).
- 3. Review the results.
Frequently Asked Questions
- How is maximum heart rate found?
- It is generally estimated using the 220 - Age formula.
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