Target Heart Rate Calculator
Your Results
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What is Target Heart Rate?
Target heart rate (THR) is a specific range of heartbeats per minute that you aim for during exercise. Working within this zone helps you maximize the benefits of your workout, whether your goal is burning fat, improving cardiovascular health, or boosting performance, all while minimizing risks.
How to Calculate Maximum Heart Rate
The maximum heart rate (MHR) is the highest your heart can beat per minute during maximal physical exertion. While a clinical test is most accurate, it can be estimated with formulas:
- Standard Formula (220 - Age): This is the most common and simplest method. For a 40-year-old, the estimated MHR would be 220 - 40 = 180 bpm.
- Tanaka, Monahan, & Seals Formula (208 - 0.7 × Age): This formula is considered by some researchers to be more accurate for a wider range of ages.
Heart Rate Training Zones Explained
Training zones are calculated as percentages of your MHR. Each zone stresses the body in a different way to achieve specific fitness goals.
- Zone 1: Very Light (50-60% MHR): Used for warm-ups, cool-downs, and recovery. Improves overall health and helps prepare the body for higher intensities.
- Zone 2: Fat Burn (60-70% MHR): Ideal for improving endurance and burning fat. You should be able to hold a conversation comfortably in this zone.
- Zone 3: Cardio (70-80% MHR): This is the aerobic zone. It strengthens your cardiovascular system and improves your body's ability to transport oxygen.
- Zone 4: Peak / Hard (80-90% MHR): The anaerobic threshold. Training here improves your lactate threshold, allowing you to work harder for longer.
- Zone 5: Maximum Effort (90-100% MHR): Only sustainable for short bursts. Used in interval training to develop maximum performance and speed.
Using Resting Heart Rate (Karvonen Formula)
The Karvonen formula provides more personalized training zones by incorporating your resting heart rate (RHR). A lower RHR generally indicates better cardiovascular fitness. The formula is: Target HR = ((MHR − RHR) × %intensity) + RHR. By accounting for your individual fitness level, it can provide more accurate training targets.
Frequently Asked Questions
How accurate is this calculator? This calculator uses standard formulas to provide a reliable estimate. However, individual factors can influence your actual max heart rate. For precise measurements, a clinical stress test is recommended.
Can I use it for all ages? Yes, the formulas are designed for a wide range of adult ages. For children, seniors, or individuals with health conditions, it's best to consult a healthcare professional.
Disclaimer: The calculations provided are estimates. Consult a healthcare or fitness professional before starting any intense exercise program.
