Target heart rate calculator

Your age gives an estimated maximum heart rate, and your resting rate makes the zones fit you. Most training should be in zone 2, an easy pace where you can still talk.

Your details

Your heart rate zones

108 to 126

beats a minute for easy zone 2

Zone 1, very easy90 to 108 bpm
Zone 2, easy108 to 126 bpm
Zone 3, steady126 to 144 bpm
Zone 4, hard144 to 162 bpm
Zone 5, flat out162 to 180 bpm
Estimated maximum (208 minus 0.7 times age)180 bpm
Worked frompercent of maximum (add a resting rate for more personal zones)

Age based maximums can be 10 to 20 beats out either way, and some heart medicines (like beta blockers) lower your heart rate. If the numbers feel wrong, go by how hard it feels: easy means you can chat.

Chest pain, fainting or a racing heart that will not settle during exercise: stop, and call 999 if it does not pass. New breathlessness is worth a GP visit.

The working

Maximum first, then zones

Tanaka (2001) estimates maximum heart rate as 208 − 0.7 × age, so at 40 it is 180 bpm. Zone 2 is 60 to 70% of that: 108 to 126 bpm.

With a resting rate of 60, the Karvonen method uses the reserve (180 − 60 = 120): zone 2 becomes 60 + 0.6 × 120 to 60 + 0.7 × 120 = 132 to 144 bpm. That is usually closer to how easy running feels.

The zones

What each one is for

Zone	Share	Feels like
1	50 to 60%	very easy, warm ups and recovery
2	60 to 70%	easy, you can chat
3	70 to 80%	steady, a few words at a time
4	80 to 90%	hard, tempo and threshold
5	90 to 100%	flat out, short bursts only

Moderate and vigorous

How this links to the UK guidelines

The UK advice is 150 minutes of moderate activity a week, or 75 vigorous. ACSM puts moderate at 40 to 59% of heart rate reserve and vigorous at 60 to 89%. A brisk walk is moderate for most people; a run is usually vigorous.

Read with care

What this cannot tell you

Heart medicinesBeta blockers and some others lower your heart rate, so zones will read low.
Your true maximumAge formulas can be 10 to 20 beats out; only a supervised test measures it.
Heart conditionsAsk your GP or cardiac team what is safe for you.

Questions

Common questions

What is a normal resting heart rate?

For most adults 60 to 100 bpm; fit people are often lower.

Why is my zone 2 so slow?

It often means walking breaks at first. It gets faster as your aerobic fitness builds.

Is 220 minus age right?

It is an older rule. Tanaka's 208 minus 0.7 times age fits adults better, especially over 40.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.