Health / ACTUALLY USEFUL
Target heart rate & training zones
Compare estimated training zones using maximum heart rate or heart-rate reserve.
YOUR NUMBERSResults update as you type
Age-estimated maximum185bpm
Heart-rate reserve120bpm
The five bands are illustrative training conventions, not AHA-prescribed zones. “Fat burn” does not mean guaranteed body-fat loss. Peak effort is not a recommendation.
Detailed breakdown (5 rows)
| Training band | Intensity fraction | Estimated range |
|---|---|---|
| Easy / recovery | 50–60% | 125–137 bpm |
| Steady / often called “fat burn” | 60–70% | 137–149 bpm |
| Aerobic | 70–80% | 149–161 bpm |
| Hard / threshold | 80–90% | 161–173 bpm |
| Peak effort | 90–100% | 173–185 bpm |
Method & assumptions
For adults only; a planning estimate, not a diagnosis or personalised treatment. Not suitable for pregnancy, breastfeeding or conditions requiring clinical nutrition or exercise advice. Max HR = 220 − age (a population estimate). Reserve method: resting HR + fraction × (max − resting). AHA’s general moderate/vigorous guidance uses percentages of maximum, not reserve. Medication and heart conditions can invalidate these estimates.
SOURCES · CHECKED 12 SEPTEMBER 2026