Target Heart Rate Calculator
find your max HR & training zones
Calculate your estimated maximum heart rate and your target heart rate zones for light activity, fat burn, cardio and peak training — with the formula shown clearly. Free, instant, no sign-up needed.
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Heart Rate Training Zones Explained
Zones 4 and 5 are demanding and not meant to be sustained for long periods. Anyone new to exercise, or with a heart condition, should check with a doctor before training at higher zones.
Free Target Heart Rate Calculator for Students
This free target heart rate calculator estimates your maximum heart rate and your personal training zones from your age — with an optional, more accurate Karvonen method that factors in your resting heart rate too. It's useful for Physical Education coursework, sports and fitness projects, or planning your own training.
The simplest estimate is the age-based formula: Max HR = 220 − age. It's quick, but it's a population average and can be off by 10–15 bpm for any individual. The Karvonen formula — Target HR = ((Max HR − Resting HR) × intensity%) + Resting HR — is generally considered more accurate because it accounts for your personal fitness level via your resting heart rate, not just your age.
If you're studying the cardiovascular system, heart rate, or exercise physiology for Biology or Physical Education, StudyHelpAI's free AI tutor can walk through the concepts behind these formulas — why heart rate rises with exertion, how fitness affects resting HR, and more — step by step in English or Tamil.
← Back to Biology Homework HelpTarget Heart Rate Calculator — Questions Answered
Yes — it's completely free with no sign-up, no daily limit, and no ads. It runs entirely in your browser, so results are instant.
By default it uses the standard age-based formula, Max HR = 220 − age. If you enter your resting heart rate and tick the Karvonen option, it instead uses the Karvonen formula, which factors in your resting heart rate for a more personalised estimate.
Check your pulse first thing in the morning, before getting out of bed, for the most accurate reading. Count your pulse for 60 seconds (or count for 15 seconds and multiply by 4). A typical resting heart rate for a healthy teenager or adult is 60–100 bpm.
It depends on your goal — Zone 2 (light) is best for building an endurance base and burning fat over longer sessions, Zone 3 (moderate) improves cardio fitness, and Zones 4–5 are for short, high-intensity efforts. Most general fitness training happens in Zones 2–3.
It's a widely used estimate, but it's based on population averages and can vary by 10–15 bpm for any individual due to genetics and fitness level. It's a good starting point for general use, not a precise medical measurement.