Target Heart Rate Calculator

Use this target heart rate calculator chart to determine your heart rate in four exercise intensity zones. Use your age to find an estimated maximum heart rate and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity and the aerobic zone.

If you want to find your beats per minute for any percentage of maximum heart rate, you can use this online target heart rate calculator.

It will also show you the range of heart rate you should be in to be in the entire moderate-to-vigorous intensity fitness zone.

Heart Rate Zone	Low Intensity	Moderate Intensity	Aerobic Zone	Vigorous Intensity	Maximum
Age	50-60%	60-70%	70-80%	75-85%	100%
20	97-116 bpm	116-135 bpm	135-155 bpm	145-164 bpm	194 bpm
25	95-114	114-134	133-152	143-162	190
30	93-112	112-131	131-149	140-159	187
35	92-110	110-128	128-147	138-156	183
40	90-108	108-126	126-144	135-153	180
45	88-106	106-124	124-141	133-150	177
50	87-104	104-121	121-139	130-147	173
55	95-102	102-119	119-136	128-145	170
60	83-100	100-117	117-133	125-142	167
65	82-98	98-114	114-131	123-139	163
70	80-96	96-112	112-128	120-136	160
75	78-94	94-110	110-125	117-133	157
80	77-92	92-107	107-123	115-130	153

This calculator chart uses a simple age-graded estimation of your maximum heart rate and multiplies it by your chosen percentage. The equation used is 206.9 - (0.67 x age).

For a more customized heart rate percentage, you may wish to use the Karvonen formula which requires you to know your resting heart rate.

If you wear a fitness band or smartwatch that measures your resting heart rate automatically, that can be easily done.

What Target Heart Rate Zone Should You Use?

For health and fitness benefits, aim to exercise in the moderate intensity zone for 30 minutes per day, five days per week for 150 total minutes per week.

This is the zone for brisk walking.

You may instead do vigorous intensity exercise, such as running, for 20 minutes, three times per week for a total of 60 minutes per week.

It's your choice which zone you use, you can mix it up and enjoy moderate-intensity exercise on some days and vigorous on other days. You will be training different aspects of your aerobic and endurance exercise systems by exercising in different target zones.

Meanwhile, don't discount low intensity exercise, such as walking at an easy pace. It can help relieve stress and it reduces the health risks you'd be increasing if you just stayed sitting. Many forms of flexibility and strength exercises are also lower intensity, but still have benefits for your muscles and physical condition.

Heart Rate Zone Training: Learn more about the benefits and use of each of the heart rate zones.
Weekly Walking Workout Plan: Vary your workouts throughout the week with different heart rate zone workouts. This plan can help you set up a great schedule to boost your fitness.

Heart Rate Monitors: Chest strap heart rate monitors are the most accurate way to see your heart rate continuously during exercise.

_Sources:

_{Jackson, Andrew S. Estimating Maximum Heart Rate From Age: Is It a Linear Relationship? Med Sci Sports Exerc. 39(5):821, May 2007.}

_{Target Heart Rates, American Heart Association, 1/20/2015.}

_{Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Physical Activity and Public Health. Updated Recommendation for Adults From the American College of Sports Medicine and the American Heart Association." Circulation. 2007 Aug 1.}