Beginners Target Heart Rate Calculator Chart Find your target heart rate in four exercise intensity zones By Wendy Bumgardner Updated September 24, 2018 Pin Flip Email Print Heart Rate on Smartwatch. Guido Mieth/DigitalVision/Getty More in Fitness Beginners Motivation Sports Nutrition Fitness Trends Running Strength Walking Workouts Cardio Flexibility and Stretching Yoga Pilates Fitness Tools and Equipment Health and Safety View All Use this target heart rate calculator chart to determine your heart rate in four exercise intensity zones. Select 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. Target Heart Rate Chart 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 Target Heart Rate Zone Calculations 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). This and maximum heart rate prediction equations are the subjects of ongoing research since they tend to underestimate maximum heart rate for older people. That means that if you are older, it may be more accurate to use the zones showed for those who are five to 10 years younger. 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. An advantage of using these devices to find your target heart rate is that they can be easily updated by the manufacturer to match the current research-backed zones. If you want to find your beats per minute for any percentage of maximum heart rate, you can use an 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. 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. A weekly walking workout plan varies 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. 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. Using a heart rate monitor with a chest strap sensor is the most accurate way to see your heart rate continuously during exercise. It can be linked to a mobile app or wrist display to alert you when you are in your chosen heart rate zone. Many fitness bands and smartwatches also have this feature. They use LED sensors to detect your pulse while you exercise. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Nes BM, Janszky I, Wisløff U, Støylen A, Karlsen T. Age-Predicted Maximal Heart Rate in Healthy Subjects: The HUNT Fitness Study. Scandinavian Journal of Medicine & Science in Sports. 2012;23(6):697-704. doi:10.1111/j.1600-0838.2012.01445.x. Sarzynski MA, Rankinen T, Earnest CP, et al. Measured Maximal Heart Rates Compared to Commonly Used Age-Based Prediction Equations in the Heritage Family Study. American Journal of Human Biology : The Official Journal of the Human Biology Council. 2013;25(5):695-701. doi:10.1002/ajhb.22431. Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm Continue Reading Article How to Calculate Your Target Heart Rate Using the Karvonen Formula Article How to Use Target Heart Rate Training Zones Article How Can You Easily Calculate Your Target Heart Rate? Article What Is the Aerobic Exercise Zone? Article What Does Resting Heart Rate Have to Do With How Fit You Are? 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