Question
Is 220 minus age exact?
No. It is a simple estimate, not a personalized lab-measured maximum. Real max heart rate can vary from person to person.
Fitness
Use OmniCalc's target heart rate calculator to estimate cardio training zones from age and resting pulse so you can pace workouts more intentionally.
Target heart rate calculator
Use a simple max-heart-rate estimate with heart-rate reserve to map warm-up, fat-burn, aerobic, anaerobic, and hard-effort zones.
Useful for run training, cardio prescriptions, treadmill sessions, interval planning, and linking pace or calorie-burn goals to effort zones.
Why this result matters
A cardio-planning calculator that estimates max heart rate and heart-rate-reserve training zones for warm-up, endurance, interval, and hard-effort work. Use the tool above to enter a few clear inputs and get a practical answer you can use right away.
This target heart rate calculator estimates max heart rate and heart-rate-reserve training zones using a simple age-based formula plus resting heart rate. It helps runners, cyclists, gym-goers, and cardio-focused users plan warm-up, fat-burn, aerobic, anaerobic, and peak-effort zones for workouts and training blocks.
Formula and method
The calculator estimates max heart rate as 220 minus age, then uses heart-rate reserve (max heart rate minus resting heart rate) to calculate training zones across common effort bands.
Example
If someone is 30 years old with a resting heart rate of 60 bpm, the calculator can estimate max heart rate, heart-rate reserve, and practical target ranges for easy, moderate, and hard training sessions.
FAQ
Short answers to the questions people often ask before or after using the tool.
Question
No. It is a simple estimate, not a personalized lab-measured maximum. Real max heart rate can vary from person to person.
Question
Resting heart rate helps calculate heart-rate reserve, which gives more individualized training zones than using max heart rate alone.
Question
No. It is a training-planning estimate only. If you have heart or exercise concerns, use medical guidance and professional testing where appropriate.
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