Target Heart Rate Calculator
Estimate your maximum heart rate, moderate and vigorous exercise zones, and the five heart-rate training zones.
Estimated max heart rate
180 bpm
- Moderate zone (50–70%)
- 90–126 bpm
- Vigorous zone (70–85%)
- 126–153 bpm
220 − age is a rough population average; your true maximum can differ by 10+ bpm.
Training zones (% of max heart rate)
| Zone | % of max | Heart rate |
|---|---|---|
| 1 · Very light | 50–60% | 90–108 bpm |
| 2 · Light | 60–70% | 108–126 bpm |
| 3 · Moderate | 70–80% | 126–144 bpm |
| 4 · Hard | 80–90% | 144–162 bpm |
| 5 · Maximum | 90–100% | 162–180 bpm |
Show the work
Estimated maximum heart rate
max = 220 − age
220 − 40 = 180 bpm
For general information only — not medical advice. Talk to a doctor or other qualified professional about your health.
How it works
Max ≈ 220 − age; moderate = 50–70% and vigorous = 70–85% of max (with resting HR: rest + % × (max − rest)); training zones 1–5 = 50–60, 60–70, 70–80, 80–90 and 90–100% of max (Polar's five-zone model)
Questions
- How does the target heart rate calculator work?
- Max ≈ 220 − age; moderate = 50–70% and vigorous = 70–85% of max (with resting HR: rest + % × (max − rest)); training zones 1–5 = 50–60, 60–70, 70–80, 80–90 and 90–100% of max (Polar's five-zone model).
- What do I need to enter?
- Age, Resting heart rate. Optional fields can be left blank.
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