Target Heart Rate Calculator
Calculate your target heart rate zones for exercise
Personal Information
years
bpm
Calculation Method
Custom Intensity Range
%
%
Your Target Heart Rate Results
Based on your age and fitness level
122 - 146 bpm
Moderate Intensity (50-70%)
Target Heart Rate Zone
Heart Rate Zones
Heart Rate Zone Chart
| Zone | Intensity | % of Max HR | Heart Rate Range | Purpose |
|---|---|---|---|---|
| Zone 1 | Very Light | 50-60% | 95 - 114 bpm | Warm-up, Recovery |
| Zone 2 | Light | 60-70% | 114 - 133 bpm | Fat Burning, Endurance |
| Zone 3 | Moderate | 70-80% | 133 - 152 bpm | Aerobic Fitness |
| Zone 4 | Hard | 80-90% | 152 - 171 bpm | Anaerobic Capacity |
| Zone 5 | Maximum | 90-100% | 171 - 190 bpm | Peak Performance |
About Target Heart Rate
Target heart rate is the desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout.
Calculation Methods
| Method | Formula | Description |
|---|---|---|
| Karvonen Formula | ((Max HR - Resting HR) × Intensity) + Resting HR | Most accurate, accounts for fitness level |
| Max Heart Rate | Max HR × Intensity | Simple calculation using 220 - Age |
| Zoladz Method | Max HR - Zone Adjustment | Uses fixed adjustments for different zones |
Heart Rate Zones
- Zone 1 (50-60%): Very light activity, perfect for warm-up and recovery
- Zone 2 (60-70%): Light activity, improves basic endurance and fat burning
- Zone 3 (70-80%): Moderate activity, improves aerobic capacity
- Zone 4 (80-90%): Hard activity, improves anaerobic capacity and speed
- Zone 5 (90-100%): Maximum effort, improves peak performance
How to Measure Your Heart Rate
- Use a heart rate monitor for most accurate results
- Manually: Count pulse for 15 seconds and multiply by 4
- Resting heart rate should be measured in the morning before getting out of bed
- Maximum heart rate can be estimated as 220 - Age
Safety Considerations
- Consult with a doctor before starting any new exercise program
- Stop exercising if you feel dizzy, nauseous, or experience chest pain
- Build up intensity gradually
- Stay hydrated during exercise