Calculate approximate heart rate targets for different training intensities
2026-06-01
Measure upon waking, before standing. Typical range: 40–100 bpm.
From VO2 max test or max effort run. Leave blank for a rough estimate.
Your Heart Rate Targets
Estimated Max HR
185 bpm
Heart Rate Reserve
125 bpm
Used in Karvonen formula
Top Zone (Hardest)
185 bpm
Max Effort/Sprint
| Zone | Intensity | Target HR (approx bpm) | Purpose |
|---|---|---|---|
| Warm-up/Cool-down | 50% | 93 | Low intensity for recovery, warming up before exercise, cooling down after. |
| Easy/Aerobic Base | 60% | 111 | Conversational pace. Build aerobic base, long distance training. |
| Endurance/Steady State | 70% | 130 | Sustainable intensity for 1–3 hour efforts. Marathon pace. |
| Tempo/Lactate Threshold | 80% | 148 | Hard but sustainable for 20–40 min. Improves lactate clearance. |
| VO2 Max/Hard Intervals | 90% | 167 | Near-maximum effort for short intervals (3–8 min). Increases aerobic capacity. |
| Maximum Effort/Sprint | 100% | 185 | All-out effort, only sustainable for seconds to 1–2 minutes. |
| Zone | % Max | BPM (ex.) | Purpose |
|---|---|---|---|
| Zone 1 (Recovery) | 50-60% | 90-108 | Easy recovery, active rest |
| Zone 2 (Endurance) | 60-70% | 108-126 | Base building, aerobic |
| Zone 3 (Tempo) | 70-80% | 126-144 | Threshold, lactate clear |
| Zone 4 (VO2) | 80-90% | 144-162 | High intensity, power |
| Zone 5 (Max) | 90-100% | 162-180 | Sprints, max effort |
💡 Pro Tip: 220-age is only a rough estimate. Account for fitness level: trained athletes' actual max may be 5-10 bpm lower or higher. Use perceived exertion + conversation test as a backup to HR monitor.
Target heart rate (THR) is the ideal number of heartbeats per minute (bpm) during exercise to achieve specific training goals. Rather than exercising at random intensity, training in specific heart rate zones ensures you're working at the correct effort level for your fitness goal—whether that's fat burning, endurance building, or high-intensity speed work. Heart rate is a reliable proxy for exercise intensity and oxygen consumption.
Why Use Target Heart Rate:
Most athletes use a combination of zones: easy steady-state (Zone 2), long runs at endurance pace (Zone 3), tempo efforts (Zone 4), and intervals at maximum capacity (Zones 5a/5b/5c).
Two main methods exist: the simpler percentage-of-max method and the more accurate Karvonen (heart rate reserve) method. Karvonen accounts for resting heart rate and is preferred by sports physiologists.
Method 1: Percentage of Max HR (Simple)
THR Zone = Max HR × (Intensity %)
Example: 35 yo, Max HR = 185 bpm
Zone 2 (60%) = 185 × 0.60 = 111 bpm
Method 2: Karvonen Formula (Recommended)
HRR = Max HR – Resting HR
THR = (HRR × Intensity %) + Resting HR
Example: 35 yo, Max HR 185, Resting 60
HRR = 185 – 60 = 125 bpm
Zone 2 (60%) = (125 × 0.60) + 60 = 135 bpm
Max HR Estimation
Simple estimate: Max HR = 220 - Age
Tanaka estimate: Max HR = 208 - (0.7 × Age)
💡 Note: Karvonen is more accurate because it accounts for individual fitness/resting HR. A fit 35-year-old with RHR 45 will have different zones than an unfit 35-year-old with RHR 75, even with the same max HR.
Scenario: Jordan, a 40-year-old runner, wants to train in specific heart rate zones. His resting heart rate is 55 bpm, and his estimated max HR (220 – 40) is 180 bpm.
Step-by-Step Calculation (Karvonen):
① Gather Data
Age: 40, Resting HR: 55 bpm, Estimated Max: 180 bpm
② Calculate Heart Rate Reserve
HRR = 180 – 55 = 125 bpm
③ Calculate Zone 3 (Endurance, 70%)
THR = (125 × 0.70) + 55 = 87.5 + 55 = 142.5 ≈ 143 bpm
④ Calculate Zone 4 (Tempo, 80%)
THR = (125 × 0.80) + 55 = 100 + 55 = 155 bpm
Jordan's Training Plan:
Should I use percentage of max or Karvonen?
Karvonen is more accurate and accounts for individual fitness level (resting HR). Use it if you know your resting HR; otherwise percentage of max is simpler but slightly less precise.
How do I measure resting heart rate?
Count pulse for 60 seconds immediately upon waking, before getting out of bed. Or use a fitness watch/monitor. Typical is 40–60 bpm for trained athletes, 60–100 bpm for untrained.
How accurate is the 220 – age formula?
It's a population average; individual max HR can vary ±10–15 bpm. The Tanaka formula (208 – 0.7 × age) is slightly more accurate. Best is testing max HR via VO2 max test or maximal effort run.
Can I exceed my max heart rate zone?
Yes, during all-out sprints or maximum efforts, HR will exceed zone 5. But training consistently at max HR risks overtraining and injury. Mix intensities: most training should be in zones 1–3.
Why is my heart rate higher at the same pace after a heavy workout?
Fatigue, dehydration, high stress, or insufficient recovery elevates resting HR. If you notice sustained elevated RHR, reduce training load—it's a sign of overtraining.
Do fitness trackers give accurate HR zones?
Most watches estimate zones using population formulas (220 – age). Some allow custom zones if you input resting HR and max HR. Manual calculation is more reliable if you know these values.
How often should I update my resting heart rate?
Measure weekly or monthly to track fitness. As aerobic fitness improves, resting HR decreases. Update zones when RHR drops 3+ bpm.
Can I train without monitoring heart rate?
Yes, use perceived exertion (RPE 1–10 scale). Zone 2 = RPE 3–4 (conversational), Zone 4 = RPE 6–7 (hard), Zone 5 = RPE 8–10 (max effort). HR zones just add precision.
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