Work out your target heart rate during exercise by age and chosen intensity, in beats per minute. Add your resting heart rate and the range switches to the more personal Karvonen method.
Max heart rate is estimated as 220 – age. Adding your resting heart rate switches to the more accurate Karvonen (heart-rate reserve) method.
An estimate – the 220 – age formula has a wide margin, and individual max heart rates vary. Use perceived effort alongside the numbers, and don’t push into discomfort.
What Is Your Target Heart Rate During Exercise by Age?
Take 220 minus your age for your maximum, then multiply by your intensity. A 40-year-old has an estimated max of 180 bpm, so a 70-80% workout means a target of 126 to 144 bpm. Add a resting heart rate of 60 and the Karvonen method gives 144 to 156 bpm instead. The formula is an average estimate, so check with a doctor before hard training if you have a heart condition.
| Age | Max HR (220 − age) | 60-70% range | 70-80% range |
|---|---|---|---|
| 20 | 200 bpm | 120-140 bpm | 140-160 bpm |
| 30 | 190 bpm | 114-133 bpm | 133-152 bpm |
| 40 | 180 bpm | 108-126 bpm | 126-144 bpm |
| 50 | 170 bpm | 102-119 bpm | 119-136 bpm |
| 60 | 160 bpm | 96-112 bpm | 112-128 bpm |
How to Calculate Target Heart Rate With the 220 Minus Age Formula
Subtract your age from 220 to estimate your maximum heart rate, then take the two percentages that bound your chosen intensity.
Formula: Max heart rate (HRmax) = 220 − Age. Without a resting heart rate: Target HR = HRmax × intensity%. With a resting heart rate (Karvonen method): Heart-rate reserve (HRR) = HRmax − resting HR, then Target HR = (HRR × intensity%) + resting HR, applied separately for the lower and upper bound of your chosen intensity range.
Karvonen formula example
- Age 40, so max heart rate is 220 − 40 = 180 bpm.
- Resting heart rate is 60, so heart-rate reserve is 180 − 60 = 120.
- At 70%: 120 × 0.70 + 60 = 144 bpm. At 80%: 120 × 0.80 + 60 = 156 bpm.
- Your target range is 144 to 156 bpm.
- Age: sets max heart rate as 220 − age.
- Resting heart rate (optional): switches the maths to the Karvonen method.
- Target intensity: 50-60%, 60-70%, 70-80% or 80-90%, the lower and upper bounds of your range.
Example Ranges, Including the Target Heart Rate for a 60 Year Old
| Age (yrs) | Resting HR (bpm) | Target Intensity | Target Heart-Rate Range |
|---|---|---|---|
| 30 | none | 60-70% (light-moderate) | 114-133 bpm |
| 40 | 70 | 70-80% (moderate-vigorous) | 147-158 bpm |
| 50 | none | 50-60% (very light) | 85-102 bpm |
| 25 | 60 | 80-90% (hard) | 168-182 bpm |
| 60 | none | 60-70% (light-moderate) | 96-112 bpm |
When to Trust the Result, and When Not To
Trust it as a starting point, not a hard limit. The range rests on the 220 minus age estimate, which is a population average, and individuals can sit well above or below it.
- Add your resting heart rate. The Karvonen method personalises the range; take the reading on waking, before getting up.
- Check against effort. Moderate intensity should feel somewhat hard while still letting you talk; if your range feels far too easy or impossible, trust the effort.
Some situations make any formula-based target less useful. Beta blockers and some other heart or blood pressure medicines blunt heart rate, pregnancy changes it, and heart conditions call for targets set by a clinician. If any of these apply, ask your doctor rather than relying on this calculator.
Stop and seek help for chest pain, severe breathlessness or dizziness. The heart rate monitor article on Wikipedia explains how chest straps and optical sensors read your pulse, so you can check your targets with the right device.
Common questions about exercise heart rate
What is the target heart rate for a 40 year old?
Using 220 minus age, a 40-year-old has an estimated max of 180 bpm. At 70-80% intensity the target is 126 to 144 bpm, and at 60-70% it is 108 to 126 bpm.What is the target heart rate for a 60 year old?
The estimated max is 160 bpm, so 60-70% intensity gives 96 to 112 bpm and 70-80% gives 112 to 128 bpm. Medicines such as beta blockers change this, so ask your doctor if you take them.What’s the difference between the 220 minus age formula and the Karvonen method?
The 220 minus age formula estimates your maximum heart rate and applies a flat percentage to it. The Karvonen method uses your heart-rate reserve (max minus resting heart rate), which reflects your current fitness and gives a more personal range.Is the 220 minus age formula accurate for everyone?
No. It’s a population-average estimate with a wide margin of error, and your real maximum can sit well above or below it. Use the range as a guide alongside how hard the effort feels, not as an exact ceiling.What intensity should I choose for fat burning vs. cardio training?
Lower bands like 50-60% or 60-70% suit easier, longer sessions, while 70-80% and 80-90% are more vigorous cardio and hard efforts. Start lower if you’re new to structured training.What should I do if my heart rate goes above the target range?
Ease off until your heart rate settles back into range; short spikes on hills or intervals are normal. If you feel chest pain, dizziness or unusual breathlessness, stop exercising and see a doctor.Related Calculators
If you want the full training-zone breakdown rather than a single target range, try the heart rate zone calculator, which splits your same age and resting-heart-rate inputs into five distinct zones. Pair either tool with the VO2 max estimator to track your aerobic fitness over time, or check the recovery heart rate calculator after a session to see how quickly your heart rate comes back down.