Cardio Target Heart Rate Calculator
Understanding Your Target Heart Rate
Your target heart rate zone is a range of your heart rate that reflects a level of exertion that is beneficial for your cardiovascular health. Exercising within this zone helps to improve your cardiorespiratory fitness, burn calories, and reduce the risk of heart disease.
How it's Calculated:
The most common method for estimating your target heart rate zone involves two main steps:
-
Maximum Heart Rate (MHR): This is estimated by subtracting your age from 220.
Formula: MHR = 220 – Age -
Target Heart Rate Zone: This is calculated as a percentage of your MHR. For moderate-intensity exercise, aim for 50% to 70% of your MHR. For vigorous-intensity exercise, aim for 70% to 85% of your MHR. The calculator uses the specific intensity level you provide.
Formula: Target Heart Rate = MHR × Intensity Level
Using the Calculator:
Simply enter your age and the desired intensity level (expressed as a decimal, e.g., 0.5 for 50%, 0.8 for 80%). The calculator will then provide your estimated target heart rate for that specific intensity.
Example:
For a 40-year-old person aiming for moderate intensity at 60% (0.6):
MHR = 220 – 40 = 180 beats per minute (bpm)
Target Heart Rate = 180 × 0.6 = 108 bpm
So, their target heart rate would be approximately 108 bpm.
Important Note: These are general guidelines. It's always recommended to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions. They can help you determine the most appropriate heart rate zones for your individual fitness level and goals.