Inputs
Live updatesZone planning panel
Enter age and resting heart rate, then pick a zone to see the target range.
This is a fitness planning estimate, not a clinical measurement.
Health toolTarget heart rate zone
Heart Rate Zone Calculator
Use this page to see a practical target heart rate range for training, recovery, or hard efforts.
Updated: April 23, 2026
Looking for a related estimate? Try Sleep Cycle Calculator or TDEE Calculator.
What you will get
Clear input, result, and explanation in one place
Target heart rate zone
The result shows the heart rate range for your selected training intensity.
This is a fitness planning estimate, not a clinical measurement.
Calculator
Enter your values and review the result
Result
Target heart rate zone
The result shows the heart rate range for your selected training intensity.
Current estimate
136-149 bpm target zone
Estimated max heart rate: 186 bpm using the Karvonen method.
Supporting details
- Resting heart rate: 62 bpm
- Heart rate reserve: 124 bpm
Explanation
How it works
The Karvonen method gives the zone some personal context because it uses both age-based maximum heart rate and resting heart rate.
Audience
Who should use this
Choose the training zone that best matches your workout and use the range as a practical intensity guide.
Common questions
It helps the target range reflect your current baseline instead of using age alone.
No. Training plans often mix zones depending on the session goal.
Helpful guide
Heart rate zones explained
Understand target heart rate zones, resting heart rate, calorie burn, VO2 max, and how to use the right fitness calculator next.
Read guideRelated Calculators
Health
Sleep Cycle Calculator
Estimate a bedtime based on your wake-up time, cycle length, and how long you take to fall asleep.
OpenHealth
TDEE Calculator
Estimate total daily energy expenditure from your age, weight, height, sex, and activity level.
OpenHealth
BMI Calculator
Check an adult BMI estimate, review the healthy weight range for your height, and switch between Metric and US inputs in a clear layout.
OpenHealth
Calorie Calculator
Estimate daily calories for maintenance, weight loss, or muscle gain using BMR, TDEE, activity level, and goal-based calorie targets.
OpenHealth
Macro Calculator
Calculate daily protein, carb, and fat grams for fat loss, maintenance, or muscle gain from calories, activity, and body metrics.
OpenHealth
Water Intake Calculator
Estimate how much water to drink per day from body weight, activity level, and climate, with litres, cups, and hydration guidance.
Open