Target Heart Rate Calculator
Know your target zones before brisk walking or cardio. Always start slow if you are new to exercise.
Enter your age
About this target heart rate calculator
Target heart rate zones help you exercise at the right intensity — hard enough for cardiovascular benefit, safe enough for daily walks and cardio.
Moderate zone is typically 50–70% of max heart rate; vigorous is 70–85%. Max HR is often estimated as 220 minus age.
Use these zones when walking, cycling, or doing any sustained cardio. Always start gradually if you are new to exercise.
Frequently asked questions
What is my target heart rate when walking? +
Most adults aim for 50–70% of max HR for moderate walking cardio. This calculator shows your personal zones by age.
How do I find my max heart rate? +
220 − age is a common estimate. Fitness trackers and stress tests give more personalized numbers.
Should I exercise in the vigorous zone? +
Short vigorous intervals can boost fitness, but moderate zones are safer for daily baseline cardio — especially when starting out.
Related health guides
Try these next