Target Heart Rate Calculator Chart

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 (MHR) zone and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity, and the aerobic zone.

Heart Rate Chart by Training Intensity

Target Heart Rate Zone Calculations

This calculator chart uses a simple age-graded estimation of your MHR and multiplies it by your chosen percentage.

This and MHR prediction equations are the subjects of ongoing research since they tend to underestimate the MHR for people over age 30. That means that if you are older than 30 years of age, it may be more accurate to use +11/-11 deviation from the number as a more acceptable range. So if you are 35 years of age with a maximum heart rate of 183, the estimate would be between 173-193. And for women an the elderly, the maximum heart rate may be a little higher.

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 MHR, 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?

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.

• Low-intensity zone: 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 yet still have benefits for your muscles and physical condition.
• Moderate-intensity zone: For health and fitness benefits, aim to exercise in the moderate-intensity zone for 30 minutes per day, five days per week for at least 150 total minutes per week. The Physical Activity Guidelines for Americans recommend up to 300 minutes (5 hours) per week for additional benefits. This is the zone for brisk walking.
• Vigorous-intensity zone: The physical activity guidelines recommends 75 to 150 minutes of vigorous activity if you're not exercising in the moderate-intensity zone. This could be in the form of running or cycling in order to build cardiovascular strength.

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.

How to Check Your Heart Rate

Using a heart rate monitor with a chest strap sensor is the most accurate way to see your heart rate continuously during exercise.

Heart rate monitors 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.