Target Heart Rate Calculator

Think of your target heart rate (or THR) as your heart rate goal whenever you perform cardiovascular exercise. Finding your target heart rate enables you to get the most out of your workouts. To achieve your target heart rate during exercise you know that youre working at a level intense enough to get results.

To find your target heart rate, use the following equation:

Step 1 - 220 your age

So for example if Jeff were a 29 year old male his calculation would look like this:

220 29 = 191

The result that youre left with (191) is known as your maximum heart rate (or MHR); which is the peak rate at which your heart can beat.

Step 2 The next step is to take your MHR and multiply it by your training zone. Your training zone depends on your activity level. If you perform cardiovascular training less than 2-times per week then you are in the beginner zone (training at 40% to 60% intensity); however if you perform cardio more than 2-times per week you are considered to be in the intermediate training zone (training at 60% to 80% intensity).

Again, using our example Jeff, who works out 3 times per week (which puts him in the intermediate training zone 60% to 80% intensity) and has an MHR of 191, his calculation would look like this:

191 x 0.60 (or 60%) = 114.6
191 x 0.80 (or 80%) = 152.8

As a result Jeff needs to get his heart rate between 115 (rounded up) and 152 beats per minute in order for his workout to be effective.

The most accurate Target Heart Rate method is taken on a treadmill and a stress test is administered by a professional; however for the rest of us there are equations and online calculators to give us our average range.

To use our Target Heart Rate Calculator simply enter your age and choose your target training zone.