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Target Heart Rate Calculator

Target Heart Rate Calculator

Target Heart Rate Zone Method

Your Age

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Your Age

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RHR ?

bpm

MHR ?

bpm

RHR ?

bpm

Your Desired Percent Effort

%

Training Goal

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This accurate target heart rate calculator allows you to calculate target heart rate according to different target heart rate zone methods. We specifically designed this heart rate zone calculator to tell you how strenuous your workout should be.

Well, in this article you people come to know about the target heart rate, how to calculate target heart rate zone, about the workouts and maximum heart rate, hr calculator, and much more!

So, let’s start with the basic definition of target heart rate:

What is target heart rate?

Your target heart rate is referred to as the range of numbers that reflect how fast your heart should be beating when you exercise. Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H depicts that a higher heart rate is a good thing, which leads to greater fitness. During exercise, you can monitor your heart rate and try to reach this target heart rate zone. Also, health care providers use the target heart rate to interpret the results of a cardiac stress test.

Heart Rate Formula’s:

Heart rate calculations are performed by using these mentioned equations:

Max heart rate formula:

Calculate max heart rate with this given equation:

MHR = 220 – Age

Our maximum heart rate calculator also uses the same MHR formula to calculate max HR!

Target heart rate formula:

THR = MHR * %Intensity

Target heart rate karvonen formula:

THR = [(MHR – RHR) x %Intensity] + RHR

Before knowing about the above target heart rate calculator, let’s take a look at the evidence-based study! Read on.

The Study About Heart Rate:

The experts recruited 28 volunteers between the ages of 18 to 25. While different prediction equations exist, the experts select to utilize an equation developed by Gellish and colleagues (2007), which contain a standard deviation of ±5 to 8 beats per minute (bpm), to figure out each subject’s HRmax:

Predicted HRmax = 207 – 0.7 (age)

From that prediction, target HRs were determined, which would place the subject in the middle of each of 5 training zones – that are depends on training intensity zones for athletes as stated by Edwards (1992):

  • Zone 1 = 50–59% HRmax
  • Zone 2 = 60–69% HRmax
  • Zone 3 = 70–79% HRmax
  • Zone 4 = 80–89% HRmax
  • Zone 5 = 90–100% HRmax

The subjects are that a 35-minute exercise bout on a motorized treadmill completed that has been divided into seven five-minute segments, run consecutively. The training zones for the seven segments have as follows: 1, 3, 2, 4, 2, 5 and 2. While pilot testing, it has been elaborated that the exercisers could not achieve zone 1 Heart Rate’s reasonably after the warm-up period, that’s all becuase why zone 1 is not included in the later stages.

Evidence Study – Digging Deeper! 

To enable the subjects to achieve your THR, the speed & grades of the treadmill has adjusted during each five-minute segment. A study reported that Heart Rate (HR) has been monitored throughout the session and recorded at the 4:30 mark and 5:00 mark of each five-minute segment. These two Heart Rates were then averaged to figure out the exercise heart rate for each of the seven segments. However, the (RPE) Ratings of Perceived Exertion were assessed at the end of each five-minute segment by using the Borg (1973) 6 to 20 scale.

Also, each subject is completed an incremental maximal exercise test on the treadmill to calculate max heart rate and maximal oxygen uptake (VO2max) accurately. Such test is started at a self-selected walking or running speed on a treadmill at a 0% grade. A study depicted that the grade was increased by 2.5% every two minutes until the subject reached volitional fatigue. Max heart rate (HRmax) was referred to as the highest HR, which observed at any point during the test. The VO2max was referred to as the highest continuous 30-second measurement of VO2 during the test. Try the above accurate max heart rate calculator that accounts the maximum heart rate formula to calculate maximum heart rate.

The Results:

From the 28 subjects, only 26 completed the study of the given table. One has been removed just because of technical difficulties with the Heart Rate (HR) monitor – And the other one just because the subject did not achieve a respiratory exchange ratio >1.0 during the maximal exercise test that referred to as a less than maximal effort.

According to Female (n=13)* Male (n=13)*
Age (years) 21.2 ± 2.42 20.3 ± 1.11
Height (inches) 63.7 ± 1.64 71.2 ± 2.82
Weight (pounds) 136.0 ± 11.79 186.0 ± 18.79
VO2 max (mL/kg/min) 50.9 ± 5.00 58.4 ± 5.53

Target Heart Rate Chart:

Now, let’s take a look at the given exercise 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

About Target Heart Rate Calculator:

Our THR or target heart rate calculator is helps you to calculate your heart rate in five exercise intensity zones. This tool use different target heart rate zone methods to perform THR calculations. If you want to calculate your beats per minute (BPM) for any percentage of maximum heart rate (MHR), simply use the above calculator to get instant results. Also, this heart rate zone calculator also used the medically-based Karvonen formula that is said to be most precise method to calculate target heart rate as it takes into account your resting heart rate (RHR). The above tool also works as a resting heart rate calculator that helps you to calculate your RHR (Resting Heart Rate).

Heart Rate Zones Based on MHR (Max Heart Rate):

If you know about your maximum heart rate, then you can account heart zone training to gear your workout to the correct intensity. Experts depict that your Max Heart Rate (MHR) is as fast as your heart can beat. Remember that this varies for each person, but generally the age is used as a guide for what your Max heart rate is likely to be.

What is my max heart rate (MHR)?

You can use the above age-based heart rate chart to see your max heart rate by age and also calculate your target heart rates depends on percentages of the maximum heart rate. And, try max heart rate calculator to find max heart rate by age quickly.

Heart Rate Zones are:

  • Healthy Heart Rate Zone: 50-60% MHR
  • Fitness Heart Rate Zone: 60-70% MHR
  • Aerobic Heart Rate Zone: 70-80% MHR
  • Anaerobic Heart Rate Zone: 80-90% MHR
  • Red-Line Zone: 90-100% MHR

Our target heart rate zone calculator also considers these above zones to perform calculations of THR, MHR, RHR, HRR, and ideal heart rate!

Using Heart Rate Zones in Your Workouts:

Yes, you can get several fitness benefits by exercising in different HR or Heart Rate Zones. We are here mentioned five exercise zones that are based on the percentage ranges of HRmax. No doubt, in individual zone, you will notice about the different level of exertion and even your body will be burning a different percentage of carbohydrate, protein, and even fat.

Healthy Heart Zone (Very Light Warm Up Zone):

The healthy heart rate zone is said to be as 50% to 60% of an individual maximum heart rate. In fact, this is an easy and even comfortable zone to exercise in. Experts considered it as the lower end of the moderate-intensity zone. However, you will be able to carry on a full conversation in this healthy heart zone, although breathing may be a little heavier than usual.
In this zone, your workout is less intense and won’t give the most cardiorespiratory training benefits. But, optimistic studies depicts that it works to assist decrease body fat, blood pressure, and even cholesterol.

In this healthy heart rate zone, the body derives its energy by burning:

  • 10 percent carbohydrates
  • 5 percent protein
  • 85 percent fat

Typically, in this zone, walkers are unless they press themselves to walk faster. Remember that if individuals exercise in higher heart rate zones, taking a healthy walk in this zone is an ideal approach to enjoy an easy recovery day while still being active. Try the above heart rate zone calculator to know your THR in bmp for different workout heart rate intensity.

Fitness Heart Rate Zone (Light Fat Burn Zone):

The fitness HR zone is indicated from 60% to 70% of your MHR or Maximum Heart Rate. This is said to be the higher end of the moderate-intensity exercise zone. In this, you will be breathing heavier than usual but will be still able to speak in short sentences.

No doubt, in this light fat burn zone, an individual burn more calories per minute than in the healthy heart zone as the exercise is a little more intense. In fact, you’re going & thus covering more distance. The calories that you burn based on the distance you cover and your weight more than any other factors. In this fat burn zone, you body fuels itself with:

  • 85 percent fat
  • 5 percent protein
  • 10 percent carbohydrate

Don’t fret, you attain the same health benefits and fat-burning benefits as the healthy heart zone. An example of workout in this fitness HR zone is a brisk walking workout.

Aerobic Heart Rate Zone (Moderate Aerobic Zone):

The Moderate Aerobic zone is from 70% to 80% of your MHR or Maximum Heart Rate. Now, you are in the vigorous-intensity zone. No doubt, here you will be breathing very hard and able only to speak in short phrases.

When training for endurance, this is the zone to aim for. Remember that it spurs your body to improve your circulatory system by making new blood vessels & also increases your heart and lung capacity. Keep in mind; aiming for 20 to 60 minutes is an ideal approach to attain best fitness training benefits from this moderate zone.

In the Aerobic zone, you burn:

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

Studies reveal that with the increase in intensity, an individual burn more calories in the same amount of time, as he or she covering more distance in that same time. Experts said that the calories you burn based on distance and your weight. Yes, if you move further in the same amount of time, you burn more calories per minute.

Typically, you would be in this aerobic zone by simply running or cycling, but you could achieve it readily by race-walking or walking fast for an aerobic walking workout.

Anaerobic Zone (Threshold Zone or Hard Anaerobic Zone):

The Threshold Zone or Hard Anaerobic Zone is 80% to 90% of your MHR or Max heart rate. In this zone, an individual will be unable to speak except a single, gasped word at a time.

Studies reported that this intense exercise will improve the amount of oxygen, means you can consume your VO2 maximum. Remember that this level of exertion takes you to the limit where your body begins to produce lactic acid.

Cyclists, runners, and race-walkers account this zone to build their ability to go even faster.

Keep in mind, workouts during this heart rate zone should be within the 10 to 20 minute range or part of an interval training workout. However, you burn more calories per minute than with the workouts in the lower heart rate as you’re covering more distance per minute. In this, zone the body burns:

  • 85 percent carbohydrates
  • 15 percent fat
  • less than 1 percent protein

Red-Line Zone (Maximum VO2 Max Zone):

The Maximum VO2 Max Zone is from 90% to 100% of your MHR or Max heart rate. Remember that you can’t go any higher, and most individuals can’t stay in this top zone for more than a few minutes. Also, you will be unable to speak except for gasping single words.

This top zone should only accounts for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat.

However, you burn lots of calories per minutes in this, where:

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

So, you should have to consult to your MEDICAL PRO to ensure you can work out at such a high heart safely!

What’s a normal resting heart rate?

Experts said that most adults visit to their MED PRO and ask “What should my heart rate be” – Dr. Edward Laskowski (certified by the American Board of Physical Medicine and Rehabilitation) depicted that a normal resting heart rate for adults ranges from 60 to 100 bmp or beats per minute.

He said, generally, a lower heart rate at rest is something that implies more efficient heart function and better cardiovascular fitness. For instance, a well-trained athlete might have a normal RHR or Resting Heart Rate close to 40 bmp. So, try the above target heart rate calculator to calculate your THR or Traget Heart Rate according to your age.

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

Age Normal heart 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 calculate heart rate?

So, if you want to measure your heart rate, all you need to do the following:

  • Simply, 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 – that 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

Well, remember that there are several factors that influence heart rate, including:

  • Age
  • Fitness and activity levels
  • Being a smoker
  • cardiovascular disease,
  • high cholesterol or diabetes
  • Air temperature
  • Body position (For instance, standing up or lying down)
  • Emotions
  • Body size
  • Medications

What is the ideal heart rate when running?

Running and different other cardiovascular exercises increase a person’s heart rate. The ideal heart rate zone for individuals to train in depends on their fitness level, age, and current activity levels, also whether or not they prone to any medical conditions.

Heart rate is a good indicator of how far an individual is pushing themselves during exercise. A low heart rate during exercise may refer that an individual could increase the intensity of that activity, while a heart rate that is too high can be dangerous. So, calculate your ideal heart rate for your age with the help of our max heart rate calculator.

Target heart rate zones by age:

The American Heart Association (AHA) depicts that people aim to reach between 50 percent and 85 percent of their MHR maximum heart rate during exercise.

According to their calculations, MHR is around 220 bmp (beats per minute) minus (-) the person’s age. The above target heart rate calculator also specifically designed according this heart rate formula. For instance, a 20 year olds person Maximum heart Rate (MHR) would be around 200 bmp (220-20 = 200 bmp).

Basically, cardiovascular training aims to reduce the THR or Target Heart Rate. Experts reveal that THR or Target Heart Rate of a person reduces with age. Also, it is worth nothing the maximum heart rate (HRmax). Well, this exhibit the full capability of the heart, and even it’s normally reached through high-intensity exercise.

As the body of each person will react to exercise/workout differently, the THR or target heart rate is presented as range said to be as the target heart rate zone.

Let’s take a look at the given target heart rate chart as it shows the appropriate THRZ or Target Heart Rate Zone for a range of ages. An individual’s heart rate should fall within this range when exercising at 50% to 80% intensity, also said to be as exertion.

Age (years) Target heart rate zone at 50 to 85 percent exertion (bpm) Average maximum heart 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

Optimistic studies suggested that individuals should exercise regularly to work towards a healthy target heart rate. The American Heart Association (AHA) recommends the following amounts and levels of exercise per week; let’s take a look at this exercise heart rate chart:

Exercise Example Minutes Regularity Total minutes per week
Moderate intensity aerobic activity Walking, aerobics class At least 30 5 days per week Over 150
Vigorous aerobic activity Running, step-aerobics At least 25 3 days per week Over 75
Moderate to high-intensity muscle strengthening activity Weights, body pump N/A 2 days per week N/A
Moderate to vigorous intensity aerobic activity Ball sport, cycling Average 40 3 to 4 days per week N/A

How to calculate target heart rate zone?

Simply, use an online target heart rate zone calculator to calculate your desired target heart rate zone. Also, you can do it yourself within few steps. If you are aiming for a THR or Target Heart Rate in the vigorous range of 70 percent to 85 percent, then you can account the HRR or Hear Rate Reserve method to calculate it like this:

  • First of all, you have to subtract your age from 220 to get your maximum heart rate
  • Very next, you have to calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest – like in the morning. As mentioned-earlier it is somewhere between 60 and 100 beats per minute for the average adult
  • Then, calculate your heart rate reserve (HRR) by simply subtracting your resting heart rate from your maximum heart rate
  • Now, multiply your HRR by 0.7 (70%) and add your resting heart rate (RHR) to this number
  • Now, multiply your HRR by 0.85 (85%) and add your resting heart rate (RHR) to this number
  • These two numbers are referred to as your average target heart rate zone for vigorous exercise intensity when accounts the HRR to calculate your Heart Rate. Generally, your heart rate during vigorous exercise should be between these two numbers

For instance, if your age is 45 and you want find out your target heart rate zone for vigorous exercise using the HRR method – so, you have to follow the given steps:

  • First of all, you have to subtract 45 from 220 to get 175, this is said to be your max heart rate (MHR). Our max heart rate calculator also uses the same way to determine your maximum heart rate
  • Right after, you have to check your resting heart rate (first thing in the morning). That said it is 80 bpm or beats per minute. Simply, you can calculate your HRR by subtracting 80 from 175 – Your HRR is 95
  • Now, you have to multiply 95 by 0.7 (70%) to get 66.5, then you have to add your resting heart rate of 80 to get 146.5
  • Now, you have to multiply 95 by 0.85 (85%) to get 80.75, then you have to add your resting heart rate of 80 to get 160.75
  • Your THR or Target heart rate zone for vigorous exercise is said to be as 146.5 to 160.75 bpm or beats per minute

If you want to such math’s, then simply enter the values into the above target heart rate zone to know your maximum heart rate by age, and also Target Heart Rate at your desired effort.

Varying Your Workout:

Which zone should I work out in? The best way is to vary your workouts for length and intensity – and even also allow a recovery day between the days of intense exercise in the (aerobic, anaerobic, and red-line zone)

Typically, a training program will have shorter workouts of higher intensity 2 to 3 days per week, alternating with a recovery/rest day. Remember that a single day of a longer workout in the fitness or aerobic zone is usually account to build mileage towards a race like 10K, half-marathon, or marathon.

Racewalker Dave McGovern (member of the US National Racewalking Team, a racewalking coach and clinician) recommended weekly schedules that varies the workouts for intensity and heart rate to improve endurance, speed, and distance capacity.

  • Monday – this day is a rest day with light activity
  • Tuesday – stick to the interval workout in the aerobic to anaerobic zone with 10 minutes and warm-up at an easy pace, also intervals of 30 seconds sprinting followed by 2 min of recovery, repeated 8 to 12 times, the cool-down of 10 min at an easy pace
  • Wednesday – this day is said to be a recovery day with a workout in the fitness zone for 30 to 45 minutes
  • Thursday – stick to the interval workout in the aerobic to anaerobic zone with longer intervals of eight minutes at a vigorous intensity and 2 min of recovery, repeated 3 to 4 times and get best outcomes
  • Friday – this day is said to be a recovery day with a workout in the fitness zone for 30 to 45 minutes
  • Saturday – stick to the steady (tempo) workout in the aerobic zone for minimum 20 to 30 minutes after a warm-up of 10 minutes
  • Sunday – at this day, distance workout in the aerobic heart rate zone

Slow Heart Rate & Fast Heart Rate:

Read on, and take a look at these both terms:

Slow Heart Rate:

Among healthy persons, a slow HR may be because of:

  • Being physically fit
  • A medication like a propranolol or metoprolol
  • Sleep (though heart rate may rise during the Rapid Eye Movement (REM) stage of sleep)

Remember that a slow heart rate can be a sign of the following disease:

  • Heart Attack or Other Heart Disease – said to be as a “sick sinus syndrome”)
  • Certain Infections (Lyme disease or typhoid fever)
  • High Levels of Potassium in the Blood – said to be as (hyperkalemia)
  • An Underactive Thyroid Gland

Fast Heart Rate:

Healthy individuals can have a fast heart rate just because they are:

  • Exercising
  • Nervous or excited
  • Using a stimulant (caffeine or cocaine)
  • Pregnant

Diseases that are associated with a fast heart rate include:

  • Most infection or said just about any cause of fever
  • Heart problems
  • Certain medications (such as an EpiPen)
  • Low levels of potassium gland or too much thyroid medication
  • Anemia
  • Asthma or other breathing trouble

Frequently Asked Questions (About Heart Rate)

What should my heart rate be while working out?

Experts suggested that an individual should exercise within 55% to 88% of your maximum heart rate (MHR) for at least 20-30 minutes to get the best outcomes from aerobic exercise. As mentioned earlier that MHR (roughly calculated as 220 minus your age), said to be the upper limit of what your cardiovascular system can handle during physical activity. Also, try heart rate calculator or look at the target heart rate chart to known your MHR or THR or ideal heart rate.

Is a heart rate of 200 during exercise bad?

An athlete’s resting heart rate may be considered low when it compared to the general population. In fact, a athlete who is young and healthy may have a Heart rate of 30 to 40 beats per minute. However, it allows it to pump a greater amount of blood with per heartbeat – yes, more oxygen is going to the muscles.

This indicates the heart beats fewer times per minute than it would in a non-athlete. However, an athlete’s HR may go up to 180 bpm to 200 bmp during 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.

How long should you be in each heart rate zone?

Aim to be at your THR for minimum 15 to 20 minutes workout time, and ideally 35 to 45 minutes. And for beginners, start at 65% to 70% of your MHR (Maximum Heart Rate) and gradually increase the intensity.

Which heart rate burns the most fat?

Your fat-burning heart rate is said to be at about 70% of your maximum heart rate (HRmax). Your maximum heart rate is indicating the maximum number of times your heart should beat during the workout. To determine your maximum heart rate, try the max heart rate calculator.

Why is my heart rate so high when running?

During cardio workout like running, an individual heart rate increases. Yes, an individual heart rate while running can be a good measurement of how hard he/she working. As your work and pace rate increase, so does your heart rate.

What is a dangerous resting heart rate?

Tachycardia indicates to a fast resting heart rate (RHR), typically over 100 beats per minute (bmp). Tachycardia can be dangerous as it depends on its underlying cause and on how hard the heart has to work. Only few individuals with tachycardia may have no symptoms or complications.

Is a resting heart rate of 80 bad?

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

Does Max heart rate increase with fitness?

Well, as you become more or less fit – your MHR or Maximum Heart Rate does not change. Studies depict that the more fit you become the more work you can do at your MHR. This means you will be swimming, biking, or running faster with improved fitness.

Takeaway:

Some people never notice the rate or rhythm of their heart, while others notice every minor irregularity (sometimes called a “skipped beat” or early beat, which happens in all of us).

Some people never notice the Rate or Rhythm of their heart, many others notice even every minor irregularity (sometimes said to be as a ‘skipped beat’ or early beat, which happens in all of us). Well, simply try the above Target Heart Rate Zone Calculator to determine your THR by using different zone methods. Remember that, if you ever notice an abnormal rate or rhythm or variations in Heart Rate or MHR, then you immediately have to consult to your Cardiologist or MEDICAL PRO!

References:

From Wikipedia, the free encyclopedia – what is my target heart rate – Resting Heart Rate – Maximum Heart Rate – Heart rate reserve – Target heart rate – Karvonen method – Zoladz method – Clinical significance – Good Heart Rate according to your age

From the source of healthline – recently updated by (Medically reviewed by Stacy Sampson, DO on February 19, 2019 — Written by Robin Madell) – What’s Your Ideal Heart Rate – How to measure heart rate – Ideal heart rate for exercise

From the source of Centers for Disease Control and Prevention (CDC) – Target Heart Rate and Estimated Maximum Heart Rate – Taking Your Heart Rate

From the source of mayoclinic – Medically Approved (Edward R. Laskowski, M.D) – The Normal Resting Heart Rate – factors influence heart rate