Calculate Your Target Heart Rate Zones
Understanding your target heart rate can help you optimize your workouts for fat burning, cardiovascular health, and endurance. Use the calculator below to determine your target heart rate zones.
Your Target Heart Rate Zones:
Understanding Target Heart Rate
Your target heart rate is a range that represents the optimal intensity for your cardiovascular exercise. It's typically expressed as a percentage of your maximum heart rate (MHR). Exercising within your target heart rate zone helps ensure you're challenging your cardiovascular system effectively without overexerting yourself.
How is Target Heart Rate Calculated?
A common method for calculating your target heart rate involves estimating your maximum heart rate and then determining a percentage of that value.
1. Estimating Maximum Heart Rate (MHR):
The most widely used formula to estimate your MHR is the 220 minus your age formula. While this is a good general guideline, individual MHR can vary.
Formula: MHR = 220 – Age
2. Determining Target Heart Rate Zones:
Once you have your estimated MHR, you can calculate your target heart rate zones:
- Moderate-Intensity Aerobic Activity: Typically between 50% and 70% of your MHR. This zone is good for improving general fitness and stamina.
- Vigorous-Intensity Aerobic Activity: Typically between 70% and 85% of your MHR. This zone is beneficial for improving cardiovascular and aerobic fitness.
Formulas:
- Lower end of Moderate Intensity: MHR × 0.50
- Upper end of Moderate Intensity: MHR × 0.70
- Lower end of Vigorous Intensity: MHR × 0.70
- Upper end of Vigorous Intensity: MHR × 0.85
The Heart Rate Reserve (HRR) Method (Optional but more personalized):
A more accurate method, especially for individuals with higher fitness levels or specific health conditions, is the Heart Rate Reserve (HRR) method. This method takes your resting heart rate into account.
Formula:
- Calculate Heart Rate Reserve (HRR): HRR = MHR – Resting Heart Rate
- Calculate Target Heart Rate: Target Heart Rate = (HRR × % intensity) + Resting Heart Rate
For example, to find the target heart rate at 60% intensity using the HRR method:
Target Heart Rate = (HRR × 0.60) + Resting Heart Rate
Why is Target Heart Rate Important?
Exercising within your target heart rate zones ensures that you're working at an intensity that yields the desired health benefits. Too low an intensity might not provide sufficient cardiovascular challenge, while too high an intensity could lead to fatigue, injury, or overtraining. Using a heart rate monitor during exercise can help you stay within your calculated zones.
Example:
Let's calculate the target heart rate zones for a 40-year-old individual with a resting heart rate of 70 bpm.
- Estimated MHR: 220 – 40 = 180 bpm
- Moderate Intensity (50-70% of MHR):
- 50% of 180 = 90 bpm
- 70% of 180 = 126 bpm
- Zone: 90 – 126 bpm
- Vigorous Intensity (70-85% of MHR):
- 70% of 180 = 126 bpm
- 85% of 180 = 153 bpm
- Zone: 126 – 153 bpm