Fitness Solver

Heart Rate Training Zone for Your Goal

This tool helps you know the right heart-rate intensity for your workouts based on your age, resting heart rate, and how hard you want to train.

Start With Your Numbers

Enter your age and resting heart rate.

Your age helps estimate your maximum heart rate.
Measure your pulse while your body is fully at rest.
How do I find my resting heart rate?
Sit or lie quietly for several minutes. Find your pulse at the thumb side of your wrist using your index and middle fingers. Press lightly and count the beats for 60 seconds. The number you count is your resting heart rate in beats per minute (bpm). A wearable heart-rate monitor can also be used.

Choose Your Workout Intensity

Select how hard you want to train.

Give Me a Training Range
%
A higher percentage represents a harder workout.
Your Target Heart Rate
—
This target uses your age, resting heart rate, and selected workout intensity.
Estimated Max
—
Resting Rate
—
Working Range
—
Workout Intensity
—
Why use your resting heart rate?
Including your resting heart rate makes the estimate more personal than using age alone. Your actual heart-rate response can still vary from day to day.
Your Heart Rate Range
— REST
— ESTIMATED MAX

How to Use This During Cardio

Use your target heart rate as a simple guide while running, biking, walking, using cardio equipment, or doing other conditioning work.

1
Check Your Heart Rate Use a watch, chest strap, cardio machine, or another heart-rate monitor.
2
Compare It With Your Target See whether your current heart rate is below, within, or above the target you calculated.
3
Adjust Your Effort Increase or decrease your pace, resistance, incline, or effort gradually.
4
Pay Attention to How You Feel Heart rate is useful, but hydration, heat, caffeine, stress, recovery, medications, and other factors can affect it.
Remember: Your target is not a number you have to hit perfectly. Think of it as a useful guide for managing your workout intensity.
Show How This Was Calculated

Understanding Your Results

Estimated Max Your estimated maximum heart rate based on your age.
Resting Rate How fast your heart beats when your body is fully at rest.
Working Range The difference between your estimated maximum heart rate and your resting heart rate.
Training Target The heart rate calculated for the workout intensity you selected.
This calculator provides estimated heart-rate values for educational and general fitness purposes. Maximum heart-rate formulas are population-based estimates and may not reflect an individual's actual maximum heart rate. Heart-rate responses can be affected by medications, health conditions, environment, hydration, stimulants, and individual physiology. This tool is not a medical evaluation or diagnosis. Individuals with cardiovascular conditions, symptoms, or medical restrictions should follow guidance from an appropriate healthcare professional.