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Target Heart Rate Calculator

Calculate your target heart rate during exercise to maximize your workout benefits.

Note: This calculator helps you determine your target heart rate zones based on your age and resting heart rate. The maximum heart rate is calculated as 220 minus your age, and target zones are determined as percentages of this maximum. Different health organizations and studies may recommend varying methods and ranges for these calculations.

Target Heart Rate Calculator
Target Heart Rate Results
Parameter Value
Age
Resting Heart Rate
Maximum Heart Rate (MHR)
Very Light (50% - 60%)
Light (60% - 70%)
Moderate (70% - 80%)
Hard (80% - 90%)
Maximum (90% - 100%)

All tools provided on this website are for informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional about any health concerns. The results and information from these tools may not apply to your personal situation. Use them at your own risk.

Target Heart Rate Calculator

Learn how to calculate and monitor your target heart rate to optimize your workouts and improve your cardiovascular health.

Introduction

Monitoring your heart rate during exercise is crucial to ensure you are working out within a safe and effective range. This can help you maximize the benefits of your workouts while minimizing the risk of overexertion.

Benefits of Monitoring Heart Rate

Monitoring your heart rate during exercise helps you:

  • Maintain the right intensity level
  • Improve cardiovascular fitness
  • Avoid overexertion
  • Track your progress

How to Calculate Target Heart Rate

Your target heart rate is a range that reflects how fast your heart should be beating when you exercise. It is generally expressed as a percentage (usually between 50% and 85%) of your maximum heart rate.

To find your maximum heart rate, subtract your age from 220. For example, for a 30-year-old:

220 - 30 = 190 beats per minute (bpm)

Your target heart rate zones would then be:

  • 50%: 190 * 0.50 = 95 bpm
  • 85%: 190 * 0.85 = 161.5 bpm

So, the target heart rate for a 30-year-old is between 95 and 161.5 bpm.

Heart Rate Tips to Keep in Mind

  • Start at your beginning: Begin at a comfortable level and gradually increase your intensity.
  • Listen to your body: Pay attention to how hard you’re breathing or sweating and stop if you feel very uncomfortable.
  • Use target heart rate as a guide: Don't get overly fixated on numbers; use them to push yourself a little harder while ensuring you stay within a safe range.

Target Heart Rates Chart

Find your target heart rates for different ages. The chart below shows the target heart rate zones (50-85%) and the average maximum heart rate (100%) for different ages.

Age Target HR Zone (50-85%) Average Maximum HR (100%)
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm 185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm

Conclusion

Monitoring your heart rate during exercise is a great way to ensure you are getting the most out of your workouts while staying within a safe range. By understanding your target heart rate, you can optimize your fitness routine and improve your overall health.

References