Target Heart Rate Calculator

Find Your Target Heart Rate in Four Exercise Intensity Zones

Heart Rate on Smartwatch
Heart Rate on Smartwatch. Guido Mieth/DigitalVision/Getty

Use this target heart rate calculator chart to determine your heart rate in four exercise intensity zones. Use your age to find an estimated maximum heart rate and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity and the aerobic zone.

If you want to find your beats per minute for any percentage of maximum heart rate, you can use this online target heart rate calculator.

It will also show you the range of heart rate you should be in to be in the entire moderate-to-vigorous intensity fitness zone.

Heart Rate Zone

Low Intensity

Moderate Intensity

Aerobic Zone

Vigorous Intensity

Maximum

Age

50-60%

60-70%

70-80%

75-85%

100%

20

97-116 bpm

116-135 bpm

135-155 bpm

145-164 bpm

194 bpm

25

95-114

114-134

133-152

143-162

190

30

93-112

112-131

131-149

140-159

187

35

92-110

110-128

128-147

138-156

183

40

90-108

108-126

126-144

135-153

180

45

88-106

106-124

124-141

133-150

177

50

87-104

104-121

121-139

130-147

173

55

95-102

102-119

119-136

128-145

170

60

83-100

100-117

117-133

125-142

167

65

82-98

98-114

114-131

123-139

163

70

80-96

96-112

112-128

120-136

160

75

78-94

94-110

110-125

117-133

157

80

77-92

92-107

107-123

115-130

153

This calculator chart uses a simple age-graded estimation of your maximum heart rate and multiplies it by your chosen percentage. The equation used is 206.9 - (0.67 x age).

For a more customized heart rate percentage, you may wish to use the Karvonen formula which requires you to know your resting heart rate.

If you wear a fitness band or smartwatch that measures your resting heart rate automatically, that can be easily done.

What Target Heart Rate Zone Should I Use?

For health and fitness benefits, aim to exercise in the moderate intensity zone for 30 minutes per day, five days per week for a 150 total minutes per week.

This is the zone for brisk walking.

You may instead do vigorous intensity exercise, such as running, for 20 minutes, three times per week for a total of 60 minutes per week.

It's your choice which zone you use, you can mix it up and enjoy moderate-intensity exercise on some days and vigorous on other days. You will be training different aspects of your aerobic and endurance exercise systems by exercising in different target zones.

Meanwhile, don't discount low intensity exercise, such as walking at an easy pace. It can help relieve stress and it reduces the health risks you'd be increasing if you just stayed sitting. Many forms of flexibility and strength exercises are also lower intensity, but still have benefits for your muscles and physical condition.

  • Heart Rate Zone Training: Learn more about the benefits and use of each of the heart rate zones.
  • Weekly Walking Workout Plan: Vary your workouts throughout the week with different heart rate zone workouts. This plan can help you set up a great schedule to boost your fitness.

    Measuring Your Heart Rate During Exercise

    You can find your heart rate during exercise in several ways.

    • How to Take Your Pulse During Exercise: How to take your pulse the old-school way or with an app or pulse monitor.
    • Heart Rate Monitors: Chest strap heart rate monitors are the most accurate way to see your heart rate continuously during exercise.
    • Can You Trust the Heart Rate Readings from Wearable Fitness Bands?: More and more smartwatches and fitness bands are incorporating heart rate readings. But are any of them accurate enough to really trust? A biometrics expert tells why he thinks the technology isn't quite ready for prime time. You probably still need the chest strap to get accurate heart rate readings during a workout.

    Sources

    Jackson, Andrew S. Estimating Maximum Heart Rate From Age: Is It a Linear Relationship? Med Sci Sports Exerc. 39(5):821, May 2007.

    Target Heart Rates, American Heart Association, 1/20/2015.

    Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Physical Activity and Public Health. Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association." Circulation. 2007 Aug 1.

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