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Free target heart rate calculator for max HR (220−age, Tanaka, Nes), resting HR, and five training zones using the Karvonen heart rate reserve method or simple %MHR. Includes Borg RPE scales, formula comparison, and worked examples for fat-burn and interval training.
Last updated: May 25, 2026
Training for a race? Marathon pace zones
Max Heart Rate
190 bpm
Resting Heart Rate
70 bpm
Heart Rate Reserve
120 bpm
Zone 1 (50-60%)
Recovery, warm-up, easy aerobic
130 - 142
bpm
Zone 2 (60-70%)
Aerobic base, fat oxidation, endurance
142 - 154
bpm
Zone 3 (70-80%)
Tempo, aerobic capacity
154 - 166
bpm
Zone 4 (80-90%)
Threshold, lactate tolerance
166 - 178
bpm
Zone 5 (90-100%)
VO₂max intervals, sprints (short)
178 - 190
bpm
Note: These are estimates. Individual heart rates can vary significantly. Consult a healthcare professional before starting a new exercise program, especially if you have heart conditions or other health concerns.
Answers: your estimated max HR, heart rate reserve, and bpm targets for each training zone.
MHR 190 bpm (220−age) · RHR 70 bpm · reserve 120 bpm
142–154 bpm — conversational pace cardio; most weekly minutes for endurance plans.
Tempo 154–166 bpm · threshold up to 178 bpm — use sparingly with recovery days.
Age 30, RHR 70, Karvonen + Haskell → MHR 190 · Zone 2 142–154 bpm · Zone 5 peak 190 bpm
Zone 1
130–142
50-60%
Zone 2
142–154
60-70%
Zone 3
154–166
70-80%
Zone 4
166–178
80-90%
Zone 5
178–190
90-100%
HRR = MHR − RHRKarvonen: THR = RHR + HRR × intensity%Simple: THR = MHR × intensity%Default: HRR = 190 − 70 = 120. Zone 2 low end = 70 + 0.60×120 = 142 bpm (Karvonen) vs 0.60×190 = 114 bpm (%MHR only) — why resting HR matters.
| Formula | Equation | MHR (age 30) | Notes |
|---|---|---|---|
| Haskell & Fox (1971) | 220 − age | 190 bpm | Most common; often ±10–15 bpm off for individuals |
| Tanaka et al. (2001) | 208 − 0.7 × age | 187 bpm | Better fit for many adults in meta-analyses |
| Nes et al. (2013) | 211 − 0.64 × age | 192 bpm | Often higher MHR estimate than 220−age at same age |
| Goal | Zone | Intensity | Typical structure |
|---|---|---|---|
| Fat loss & easy cardio | Zone 2 | 60–70% | 30–60 min, 3–5×/week — Can hold a full conversation |
| 5K / 10K endurance | Zone 2–3 | 60–80% | Most weekly volume here — Comfortable but breathing deeper |
| Lactate threshold | Zone 4 | 80–90% | 20–40 min blocks, 1–2×/week — Hard; few words between breaths |
| HIIT / speed | Zone 5 | 90–100% | 4–12 reps × 30 s–3 min — Near max; long rest between reps |
Zones are percentages of max HR or heart rate reserve. Staying in the right band avoids junk-mile fatigue (too easy) and overtraining (too hard every day). Most runners and cyclists build fitness with polarized training: mostly Zone 1–2, some Zone 4–5.
Warm-ups, cool-downs, recovery days. You should breathe through the nose easily. Skipping this zone on easy days is a common cause of plateaued endurance.
The “fat-burning heart rate zone” in marketing terms — still uses carbs, but fat oxidation share is higher. 45–90 min sessions build mitochondrial density; stay below Zone 3 ceiling on hills.
Steady tempo runs, brisk cycling, or cardio classes. Sustainable 20–40 min blocks. Racing a 10K often feels like high Zone 3 to low Zone 4.
Lactate threshold work — 10–30 min intervals or 20-min time trials. Improves speed you can hold for 30–60 min. Requires 48+ h recovery before next hard day.
30 s–3 min repeats with full rest. Improves VO₂max and neuromuscular power. Limit to 1–2 sessions/week; not for brand-new exercisers until base is built.
Talk test shortcut: In Zone 2 you can speak full sentences; Zone 3 only short phrases; Zone 4–5 only a word or two. Pair with a monitor until perceived effort matches your calculated bpm.
80/20 rule: About 80% of weekly cardio time at low intensity (Zones 1–2), ~20% high (Zones 4–5). Example: 5 h/week → ~4 h easy, ~1 h intervals/threshold combined.
MHR = 220 − 30 = 190 bpm · HRR = 190 − 70 = 120 bpm
Zone 2: 70 + 0.60×120 = 142 to 70 + 0.70×120 = 154 bpm
Simple %MHR Zone 2 only: 114–133 bpm — Karvonen raises targets when RHR is known.
Tanaka MHR, RHR 62
MHR 177 · Z2 131–142 bpm
Nes MHR, RHR 58
MHR 195 · Z2 140–154 bpm
Age 30, no Karvonen
Zone 2 114–133 bpm (lower than Karvonen)
6 = rest · 11–12 = light · 13–14 = somewhat hard (steady cardio) · 17–19 = very hard intervals
THR ≈ RHR + (MHR − RHR) × (B − 6) / 14
0–2 easy · 3–4 moderate · 5–6 hard · 8–10 maximal sprints
THR = RHR + (MHR − RHR) × B / 10
This tool is educational, not medical advice. Consult a clinician before vigorous exercise if you have heart disease, diabetes, pregnancy complications, or unexplained chest symptoms. Beta-blockers blunt HR response — use RPE instead of zones.
Share with runners, cyclists, or anyone setting up heart rate zones on a watch
Suggested hashtags: #TargetHeartRate #HeartRateZones #Karvonen #Cardio #Calculator