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Target Heart Rate Calculator
Find your optimal heart rate zones for training
Maximum Heart Rate
190
220 − 30 = 190 bpm
Target HR Zone (Max HR %)
95 – 133 bpm
50% – 70% of max HR
Karvonen Formula
128 – 153 bpm
Includes resting HR reserve
5 Heart Rate Zones
Zone 1 — Very Light
50% – 60%Max HR: 95 – 114 bpmKarvonen: 128 – 140 bpm
Zone 2 — Light
60% – 70%Max HR: 114 – 133 bpmKarvonen: 140 – 153 bpm
Zone 3 — Moderate
70% – 80%Max HR: 133 – 152 bpmKarvonen: 153 – 165 bpm
Zone 4 — Hard
80% – 90%Max HR: 152 – 171 bpmKarvonen: 165 – 178 bpm
Zone 5 — Maximum
90% – 100%Max HR: 171 – 190 bpmKarvonen: 178 – 190 bpm
Age
30
Resting HR
65 bpm
Max HR
190 bpm
HR Reserve
125 bpm