Target Heart Rate Calculator
Calculate your optimal heart rate zones for exercise
Target Heart Rate Zone: 119-159 bpm
Maximum Heart Rate (MHR)
185 bpm
Heart Rate Reserve (HRR)
115 bpm
Moderate Intensity (50-70%)
119-139 bpm
Vigorous Intensity (70-85%)
139-159 bpm
Heart Rate Zones
Heart Rate by Activity Level
Warm-up
Fat Burning
Aerobic
Anaerobic
Maximum Effort
| Zone | Intensity | Heart Rate Range | Benefits |
|---|
Understanding Target Heart Rate
What is Target Heart Rate?
Your target heart rate is the ideal range of how fast your heart should be beating during different types of exercise. Staying within this range ensures you're exercising at the right intensity—not too easy and not too hard.
Why is Target Heart Rate Important?
- Optimizes workouts: Helps you exercise at the right intensity for your goals
- Measures progress: As your fitness improves, your heart becomes more efficient
- Safety: Prevents overexertion, especially for those with health conditions
- Goal-specific training: Different heart rate zones produce different training effects
Heart Rate Zones Explained
| Zone | Intensity (% of Max HR) | Benefits | How It Feels |
|---|---|---|---|
| Zone 1 (Very Light) | 50-60% | Recovery, improves basic endurance | Easy, comfortable breathing |
| Zone 2 (Light) | 60-70% | Fat burning, improves aerobic capacity | Conversation is easy |
| Zone 3 (Moderate) | 70-80% | Improves aerobic fitness, endurance | Conversation is slightly difficult |
| Zone 4 (Hard) | 80-90% | Improves speed endurance, lactate threshold | Difficult to speak, heavy breathing |
| Zone 5 (Maximum) | 90-100% | Develops maximum performance, anaerobic capacity | Uncomfortable, breathless |
Calculation Methods
- Karvonen Formula (Recommended): (Max HR - Resting HR) × Intensity + Resting HR. This method is more personalized as it accounts for your resting heart rate.
- Max Heart Rate Percentage: Max HR × Intensity. A simpler method that doesn't account for fitness level.
- Simple Formula: 220 - age. The traditional method, but less accurate for many people.
Factors That Affect Your Heart Rate
- Age: Maximum heart rate decreases with age
- Fitness level: Fit individuals often have lower resting heart rates
- Medications: Some drugs can increase or decrease heart rate
- Stress: Emotional stress can elevate heart rate
- Temperature: Heat and humidity can increase heart rate
- Altitude: Higher altitudes can elevate heart rate
Tips for Measuring Your Heart Rate
- Take your pulse first thing in the morning for resting heart rate
- Use your index and middle fingers (not your thumb) to measure pulse
- Count beats for 30 seconds and multiply by 2 for beats per minute
- Consider using a heart rate monitor for more accurate readings during exercise
- Measure at your wrist (radial artery) or neck (carotid artery)