Target Heart Rate Calculator

Estimate your exercise heart rate zones.

Measure pulse after resting for 5-10 mins.

Enter your age (and optionally resting heart rate).

These zones are estimates. Consult a doctor before starting any exercise program, especially if you have health conditions.

Finding Your Target Heart Rate Zones for Exercise

Training within specific heart rate zones helps you optimize your workouts for different fitness goals, such as improving cardiovascular health, burning fat, or increasing endurance. Your Target Heart Rate (THR) zones are calculated based on your Maximum Heart Rate (MHR), which is typically estimated based on age.

How to Use

  1. Enter your **Age** in years.
  2. (Optional but Recommended) Enter your **Resting Heart Rate** (RHR) in beats per minute. Measure this first thing in the morning before getting out of bed, or after resting quietly for 5-10 minutes. Entering RHR allows for calculation using the Karvonen formula, which is often considered more personalized.
  3. Click "Calculate Heart Rate Zones".

The results will show your estimated Maximum Heart Rate (MHR), your Heart Rate Reserve (HRR, if RHR was entered), and a table outlining different training zones with their corresponding heart rate ranges (in beats per minute).

Calculation Methods

  • Maximum Heart Rate (MHR):** A common simple estimate is `220 - Age`. Other formulas exist, but this is widely used for general fitness.
  • Heart Rate Reserve (HRR):** `MHR - RHR`. This represents the range of heart rates available for exercise intensity above resting level.
  • Target Heart Rate Zones (Simple % MHR Method):** A zone is calculated as a percentage range of your MHR. Example: Moderate Intensity (60-70% MHR) = `(MHR * 0.60)` to `(MHR * 0.70)`.
  • Target Heart Rate Zones (Karvonen Formula - Uses HRR):** This method accounts for your resting heart rate, often providing more personalized zones. Formula: `THR = ((MHR - RHR) * %Intensity) + RHR`. Example: Moderate Intensity (50-60% HRR) = `((MHR - RHR) * 0.50) + RHR` to `((MHR - RHR) * 0.60) + RHR`.

This calculator typically shows zones based on the Karvonen formula if RHR is provided, otherwise using the simpler %MHR method.

Common Heart Rate Zones (Approximate Percentages)

  • Warm-up / Very Light:** 50-60% MHR / 40-50% HRR
  • Fat Burning / Light:** 60-70% MHR / 50-60% HRR
  • Aerobic / Moderate:** 70-80% MHR / 60-70% HRR
  • Anaerobic / Hard:** 80-90% MHR / 70-85% HRR
  • Max Effort / Very Hard:** 90-100% MHR / 85-100% HRR

Listen to your body. These zones are guidelines. Factors like medication, caffeine, temperature, and stress can affect your heart rate. Always consult a doctor before starting or significantly changing an exercise routine.