GlenCalc

Target heart rate calculator

Enter your age, and your resting heart rate if you know it. You get your estimated maximum heart rate and the beats per minute for moderate and vigorous exercise.

Your answer

Moderate intensity (50–70%)93 to 130 bpm
Vigorous intensity (70–85%)130 to 157 bpm
Estimated maximum heart rate185 bpm
  • Add your resting heart rate for zones based on heart rate reserve.
  • An estimate for general information, not medical advice.
Zones
Zone% of maxHeart rate
1: very light50–60%93 to 111 bpm
2: light60–70%111 to 130 bpm
3: moderate70–80%130 to 148 bpm
4: hard80–90%148 to 167 bpm
5: maximum90–100%167 to 185 bpm

Worked out in your browser. Nothing you type is sent to a server.

How we worked it out

Updated as you change the numbers.

  1. Maximum heart rate = 220 − 35.
  2. Each zone is a percentage of that maximum (or of the reserve above your resting rate).

Method and assumptions

The American Heart Association describes moderate exercise as about 50–70% of maximum heart rate and vigorous as 70–85%. Maximum is estimated as 220 − age; the Tanaka formula is a newer alternative that fits older adults better. Individual maximums vary by 10 bpm or more. Some medications, such as beta blockers, lower heart rate.

Questions

What is the target heart rate for a 35-year-old?

Maximum about 185 bpm: 93 to 130 bpm for moderate exercise and 130 to 157 bpm for vigorous.

Sources

Method and figures checked on . Every worked answer on this page is covered by an automated test. Found a mistake? Tell us.

Embed this calculator on your site

Free to use. Paste this where you want the calculator; it runs in your visitors’ browsers, sets no cookies and sends nothing to us.

Related calculators