Target Heart Rate Calculator

Estimate your maximum heart rate against certain activity intensity with the target heart rate calculator. The tool functions to provide you with the maximum cardio beat rate for you based on your age and selected level of exercise intensity.

Additionally, the calculator also helps you to calculate the maximum cardio rates and provides you with the training chart that depends on the Karvonen and Zoladz methods.

Formulas To Calculate THR:

Heart rate calculations are performed by using these mentioned equations:

Haskell & Fox:

For Men: HRmax = 220 - Age

For Women: HRmax = 226 - Age

Heart Rate Reserve Formula:

HRreserve = HRmax - HRrest

HRmax = HRreserve + HRrest

HRrest = HRmax – Hrreserve

Target Heart Rate (THR):

Karvonen Method: THR = (HRmax - HRrest) × %Intensity + HRrest

Basic Method: THR = HRmax × %Intensity (Authorized and commonly reffered by American Heart Association)

THR Chart:

Cardio 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

Heart Rate Zones Based On MHR:

Healthy Zone (Very Light Warm-Up Zone):

This zone is said to be 50% to 60% of an individual heart rate at maximum. In this healthy rate zone, the body derives its energy by burning:

10 percent carbohydrates
5 percent protein
85 percent fat

Fitness Zone (Light Fat Burn Zone):

The fitness HR zone is indicated from 60% to 70% of your MHR or Maximum Cardio Rate. In this fat-burn zone, your body fuels itself with:

85 percent fat
5 percent protein
10 percent carbohydrate

Aerobic Zone (Moderate Aerobic Zone):

The Moderate Aerobic zone is from 70% to 80% of your MHR. In the Aerobic zone, you burn:

50 percent of your calories from fat
50 percent from carbohydrate
less than 1 percent of protein

Anaerobic Zone (Threshold Zone or Hard Anaerobic Zone):

The Threshold Zone or Hard Anaerobic Zone is 80% to 90% of your MHR. In this, zone the body burns:

85 percent carbohydrates
15 percent fat
less than 1 percent protein

Red-Line Zone (Maximum V_O2 Max Zone):

The Maximum VO2 Max Zone is 90% to 100% of your MHR. In the red line zone, you burn lots of calories per minute:

90 percent of them are carbohydrates
10 percent fats
less than 1 percent protein

What's a Normal Resting Cardio Rate?

According to the NIH (National Institute of Health), the normal resting heart rates at different ages are:

Age	Normal beat rate (bpm)
Up to 1 month	70 to 190
From 1 to 11 months	80 to 160
From 1 to 2 years	80 to 130
From 3 to 4 years	80 to 120
From 5 to 6 years	75 to 115
From 7 to 9 years	70 to 110
Over 10 years	60 to 100

How To Take Heart Rate?

Check your pulse
Very next, you have to place your index and third fingers on your neck to the side of your windpipe
Now, to check your pulse at your wrist, you have to place two fingers between the bone and the tendon over your radial artery – located on the thumb side of your wrist
When you feel your pulse, you have to count the number of beats in 15 seconds. And, then multiply this number by four to calculate your beats per minute or bpm

What Is The Ideal Heart Rate When Running?

For all the individuals running at a normal pace, the ideal heart rate should be 100-160 beats per minute (BPM). The ideal rate zone for individuals to train in depends on their fitness level, age, and current activity levels, as well as whether or not they are prone to any medical conditions.

Target Heart Rate Zones By Age:

Age (years)	Target cardio rate zone at 50 to 85 percent exertion (bpm)	Average maximum cardio rate at 100 percent exertion (bpm)
20	100 to 170	200
30	95 to 162	190
35	93 to 157	185
40	90 to 153	180
45	88 to 149	175
50	85 to 145	170
55	83 to 140	165
60	80 to 136	160
65	78 to 132	155
70	75 to 128	150

FAQs:

What Is My Target Heart Rate Zone?

For moderate-intensity physical activity, your target heart rate (THR) should be between 64 percent and 75% of your MHR. To check whether your maximum cardio pace lies within this range or not, enter the required credentials in the calculator and know your heart rate.

Is It Bad To Exercise At Your Maximum Heart Rate?

Going higher than your MHR or maximum heart rate for long periods of time could be injurious to your health. That’s especially proved right if you are a beginner to exercise.

What Is a Good Average Walking Heart Rate?

For instance, for a 40-year old individual it had 180 bmp x 0.85 = 153 bpm. For this individual, their THR or Target Heart Rate while walking would be between 90 and 153 beats per minute.

What Is a Dangerous Resting Heart Rate?

Tachycardia indicates a fast resting heart rate (RHR), typically over 100 beats per minute (BMP). Only a few individuals with tachycardia may have no symptoms or complications.

Is a Resting Heart Rate of 80 Bad?

If your RHR or Resting Cardiac Rate is consistently above 80 beats per minute (bpm), you ought to consult your MEDICAL PRO about your heart rate and other personal factors that influence your risk for cardiovascular disease.