Evidence guide · 3 min read
Target heart rate calculator
Your maximum heart rate and five training zones, calculated from your age — and more precisely if you add your resting pulse.
Reviewed by Pulselens editorial · Updated 27 September 2026
Max heart rate ≈ 184 bpm
Add resting pulse for personalised heart-rate-reserve zones.
- Zone 1 · Recovery92–110 bpm
- Zone 2 · Endurance110–129 bpm
- Zone 3 · Aerobic129–147 bpm
- Zone 4 · Threshold147–166 bpm
- Zone 5 · Maximum166–184 bpm
How to use your zones
Most weekly training should sit in zones 1–2, with short blocks in zones 4–5. Guidelines suggest 150 minutes of moderate or 75 minutes of vigorous activity each week.
Sources
Private on-device measurement
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Measure it free in 60 seconds with your phone's front camera, then come back for sharper zones.
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