Target heart rate zones at age 65
Estimated maximum heart rate and training zones for a 65-year-old.
Different age or resting heart rate? Use the full target heart rate calculator for your exact numbers.
About this target heart rate calculator
This calculator estimates your maximum heart rate using the Tanaka formula (208 − 0.7 × age), developed from a large-scale analysis of heart rate data across a wide age range. Research suggests it's more accurate than the classic "220 minus age" rule of thumb, particularly for older adults, though both are population averages rather than a measurement of your actual physiology.
From your estimated maximum heart rate, the calculator breaks exercise intensity into four common training zones: warm-up (50–60% of max), fat burn (60–70%), cardio (70–85%), and peak (85–95%). Each zone corresponds to a different training effect, from easy recovery work at the low end to short, hard efforts at the top.
If you enter your resting heart rate, the calculator also shows target ranges using the Karvonen method, which factors in your heart rate reserve (the gap between your resting and maximum heart rate) rather than just a flat percentage of your max. Because it accounts for your individual fitness baseline, many trainers consider Karvonen targets more personalized than max-percentage zones alone.
Your resting heart rate is easiest to measure first thing in the morning, before getting out of bed, by counting your pulse for 60 seconds (or 15 seconds and multiplying by four). A lower resting heart rate generally reflects better cardiovascular fitness, though it varies with genetics, medication, stress, and sleep.
These figures are general estimates for fitness and training purposes, not medical measurements. If you have a heart condition, are on medication that affects heart rate (such as beta blockers), or are new to exercise, talk to a doctor before starting a new training program.
Target heart rate questions
How max heart rate and training zones are calculated.
How is my maximum heart rate calculated?
This calculator uses the Tanaka formula: 208 minus 0.7 times your age. It's based on a large research analysis and is generally considered more accurate than the older "220 minus age" rule, especially for older adults.
What is the "220 minus age" formula?
It's the classic, simpler way to estimate maximum heart rate: 220 minus your age. It's widely known but tends to overestimate max heart rate in older adults compared to the Tanaka formula used here.
What are heart rate training zones?
Zones are ranges of your maximum heart rate that correspond to different exercise intensities: warm-up (50–60%), fat burn (60–70%), cardio (70–85%), and peak (85–95%). Each targets a different training effect.
What is the Karvonen method?
The Karvonen method calculates target heart rate using your heart rate reserve — the difference between your maximum and resting heart rate — rather than a flat percentage of max. It's shown if you enter your resting heart rate and is considered more personalized.
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count your heartbeats for 60 seconds (or 15 seconds and multiply by four) for a resting reading.
Which zone should I train in?
It depends on your goal: the fat burn and cardio zones are common for general fitness and endurance, while the peak zone is used for short, high-intensity intervals. Most training plans mix zones across the week.
Is this calculator accurate for everyone?
It provides a population-based estimate. Actual maximum heart rate varies with genetics, fitness level, and health conditions, and can only be measured precisely with a supervised maximal exercise test.
Is this medical advice?
No. This tool is for general fitness planning only. If you have a heart condition, take medication that affects heart rate, or are new to exercise, talk to a doctor before starting a new training program.