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Target Heart Rate Calculator

This calculator determines your target heart rate (THR) zones for exercise based on your age and fitness goals. Use it to optimize your workouts for fat burning, aerobic fitness, or maximum performance.

Target Heart Rate Calculator

Enter your age and resting heart rate (if known) to calculate your personalized heart rate zones for different exercise intensities.

Please enter valid numbers for age and resting heart rate.

Your Age (years):

Resting Heart Rate (bpm, optional): If unknown, leave blank for standard calculation

Calculation Method:

Exercise Intensity: 70%

Light Moderate Vigorous Maximum

Fitness Level:

Your Heart Rate Zones:

Enter your age and click "Calculate" to see your personalized heart rate zones.

Advanced Heart Rate Calculations

Calculate from Known Values

Maximum Heart Rate (if known):

Resting Heart Rate (if known):

Desired Training Zone:

Advanced Results:

Enter your known values to see calculated zones.

What is Target Heart Rate?

Your target heart rate (THR) is the desired range of heart rate you aim to achieve during exercise to ensure you're training at the right intensity for your fitness goals. Staying within your target heart rate zone helps you maximize the benefits of your workout, whether you're aiming to burn fat, improve cardiovascular fitness, or increase endurance.

Heart rate zones are typically expressed as a percentage of your maximum heart rate (MHR). The most common method for estimating MHR is the simple formula: 220 - Age. However, more accurate methods like the Karvonen Formula take into account your resting heart rate for a more personalized calculation.

Why Target Heart Rate Matters

Optimizes workout effectiveness - Ensures you're working at the right intensity for your goals
Prevents overtraining - Helps avoid excessive strain on your cardiovascular system
Tracks fitness progress - As you get fitter, you'll be able to do the same workout at a lower heart rate
Personalizes exercise - Accounts for individual differences in age and fitness level

Heart Rate Calculation Formulas

Maximum Heart Rate (MHR) Formulas

Traditional Formula (Fox, Haskell & Naughton):

MHR = 220 - Age

This is the simplest and most commonly used formula, though it can have significant individual variation.

Tanaka Formula (2001):

MHR = 208 - (0.7 × Age)

This newer formula is considered more accurate for older adults.

Gellish Formula (2007):

MHR = 207 - (0.7 × Age)

Another modern formula that works well across different age groups.

Karvonen Formula (Heart Rate Reserve Method)

THR = ((MHR - RHR) × %Intensity) + RHR

Where:

THR = Target Heart Rate
MHR = Maximum Heart Rate
RHR = Resting Heart Rate (measured when completely at rest)
%Intensity = Desired exercise intensity (50-85% for most training)

The Karvonen formula is more accurate because it accounts for individual fitness levels through resting heart rate.

Example: Age 35, RHR 65, Intensity 70%
MHR = 220 - 35 = 185
HRR = 185 - 65 = 120
THR = (120 × 0.70) + 65 = 84 + 65 = 149 bpm

Simple Percentage Method

THR = MHR × %Intensity

This method is simpler but less personalized than the Karvonen formula.

Example: Age 35, Intensity 70%
MHR = 220 - 35 = 185
THR = 185 × 0.70 = 129.5 ≈ 130 bpm

Heart Rate Zones Explained

Zone 1: Low Intensity (50-60% of MHR) 95-114 bpm

Primary Benefit: Recovery and basic endurance building
Perceived Exertion: Very light - Can easily hold a conversation
Energy Source: 85% fat, 10% carbs, 5% protein
Training Effect: Improves blood circulation, promotes recovery, good for beginners
Duration: 20-40 minutes, suitable for daily exercise

Zone 2: Weight Control (60-70% of MHR) 114-133 bpm

Primary Benefit: Fat burning and endurance
Perceived Exertion: Light - Can hold a conversation with slight difficulty
Energy Source: 65% fat, 35% carbs
Training Effect: Maximizes fat utilization, improves aerobic capacity
Duration: 30-90 minutes, ideal for weight loss programs

Zone 3: Aerobic (70-80% of MHR) 133-152 bpm

Primary Benefit: Cardiovascular fitness and endurance
Perceived Exertion: Moderate - Conversation becomes challenging
Energy Source: 45% fat, 55% carbs
Training Effect: Improves cardiovascular efficiency, increases stroke volume
Duration: 20-60 minutes, builds exercise tolerance

Zone 4: Anaerobic (80-90% of MHR) 152-171 bpm

Primary Benefit: Speed and performance improvement
Perceived Exertion: Hard - Can only speak short phrases
Energy Source: 25% fat, 75% carbs
Training Effect: Increases lactate threshold, improves anaerobic capacity
Duration: 10-30 minutes (intervals), for experienced exercisers

Zone 5: Maximum (90-100% of MHR) 171-190 bpm

Primary Benefit: Peak performance and speed
Perceived Exertion: Maximum effort - Cannot speak
Energy Source: 10% fat, 90% carbs
Training Effect: Develops maximum power output, improves neuromuscular coordination
Duration: 2-5 minutes (very short bursts), for athletes only

How to Use Your Target Heart Rate

🏃 For Weight Loss

For optimal fat burning, aim for 60-70% of your maximum heart rate. This moderate intensity allows you to exercise longer while maximizing fat utilization as fuel.

Frequency: 4-5 times per week
Duration: 30-60 minutes per session
Type: Walking, cycling, swimming, elliptical
Weekly Goal: 200-300 minutes total

❤️ For Cardiovascular Health

To improve heart health and endurance, train at 70-80% of your maximum heart rate for at least 150 minutes per week as recommended by health organizations.

Frequency: 3-5 times per week
Duration: 30-45 minutes per session
Type: Running, cycling, rowing, aerobics classes
Weekly Goal: 150-300 minutes total

⚡ For Athletic Performance

Incorporate intervals at 80-90% of your maximum heart rate to improve speed, power, and anaerobic capacity. Always include proper warm-up and cool-down.

Frequency: 2-3 times per week
Duration: Interval training: 30 seconds to 5 minutes at high intensity
Recovery: Equal or longer recovery periods at 50-60% MHR
Type: Sprints, hill repeats, HIIT workouts

📱 How to Measure Your Heart Rate During Exercise

Manual method: Place two fingers on your wrist (radial artery) or neck (carotid artery) and count beats for 15 seconds, then multiply by 4. Stop moving to get accurate reading.
Heart rate monitor: Chest strap monitors are most accurate (ECG-based), while wrist-based optical sensors are convenient for continuous tracking.
Fitness trackers: Many smartwatches and fitness bands provide continuous heart rate monitoring during exercise with varying accuracy.
Gym equipment: Most modern cardio machines have built-in heart rate sensors on the handles.

Frequently Asked Questions

What's the most accurate formula for calculating maximum heart rate? +

No single formula is perfect for everyone. The traditional 220-age formula is easiest but has about a 10-15 bpm error range. The Karvonen formula that includes resting heart rate is generally more accurate for individuals. For older adults, the Tanaka formula (208 - 0.7 × age) may be more appropriate. The most accurate method is a graded exercise test under medical supervision.

Why does my heart rate vary so much during exercise? +

Many factors affect exercise heart rate: hydration status, temperature, humidity, altitude, caffeine intake, stress levels, time of day, medications, and fitness level. Heart rate naturally fluctuates during exercise as your body adjusts to changing demands. Interval training will show the greatest variation, while steady-state exercise should maintain relatively consistent heart rates.

How often should I check my heart rate during exercise? +

For steady-state cardio, check every 10-15 minutes to ensure you're in your target zone. For interval training, check at the peak of high-intensity intervals and during recovery periods. Continuous monitoring with a heart rate monitor is ideal, but manual checks at regular intervals work well too. Beginners should check more frequently until they learn to recognize exertion levels.

Can I use target heart rate for strength training? +

Heart rate zones are primarily designed for cardiovascular exercise. During strength training, heart rate can spike significantly during heavy lifts but may not reflect the actual intensity of the workout. For strength training, focus on weight, reps, and perceived exertion rather than heart rate zones. However, circuit training or high-rep metabolic conditioning can benefit from heart rate monitoring.

Why is my resting heart rate important? +

Resting heart rate (RHR) is a key indicator of cardiovascular fitness. A lower RHR generally indicates better cardiovascular efficiency. As you become more fit, your RHR typically decreases. A sudden increase in RHR can indicate overtraining, illness, or inadequate recovery. Tracking RHR trends over time provides valuable insight into your fitness progress and recovery status.

Target Heart Rate Calculator