Target Heart Rate Calculator
Calculates your max heart rate and training zones from age.
Every calculation runs instantly in your browser, so your inputs are never sent to a server, and the tool is free with no sign-up. You can save the results as an Excel file with live formulas and reuse them later.
Inputs
- Age (yrs)
Example calculation
Max heart rate: 190 bpm
| Fat burn (50–70%) | 95 – 133 bpm |
|---|---|
| Cardio (70–85%) | 133 – 162 bpm |
Method & notes
Max heart rate ≈ 220 − age. A general estimate; consult a doctor for training targets.
Tips
Change any input and the result recalculates in real time. After downloading the Excel file, you can reuse it by editing only the yellow input cells.
FAQ
How does the Target Heart Rate Calculator work?
Calculates your max heart rate and training zones from age. Max heart rate ≈ 220 − age. A general estimate; consult a doctor for training targets.
Can I save the results?
Yes. You can download the results for free as an Excel (.xlsx) file with live formulas that recalculate when you change the yellow input cells.
Is it free?
Yes — all Calcova calculators are free, and you can save results as an Excel file.