Target Heart Rate Calculator

Optimize Your Workout Intensity

This calculator helps you optimize your cardiovascular workouts by finding your target heart rate zones. Training within these zones ensures you are working hard enough to get benefits without overexerting yourself. It first estimates your maximum heart rate and then calculates the ideal beats per minute (BPM) ranges for different intensity levels.

The Formulas Explained

1. Maximum Heart Rate (MHR): A simple and widely used formula is MHR = 220 - Your Age.
2. Target Heart Rate Zones: These are calculated as a percentage of your MHR.
   • Moderate Intensity: 50% to 70% of MHR.
   • Vigorous Intensity: 70% to 85% of MHR.

How to Use the Calculator

1. Enter Your Age: Input your current age in years.
2. Calculate Zones: The calculator will display your estimated maximum heart rate and the BPM ranges for moderate and vigorous intensity exercise.

Real-World Example

A person is 40 years old.

• Maximum Heart Rate: 220 - 40 = 180 bpm
• Moderate Zone (50-70%): 180 * 0.50 to 180 * 0.70 = 90 to 126 bpm
• Vigorous Zone (70-85%): 180 * 0.70 to 180 * 0.85 = 126 to 153 bpm

Frequently Asked Questions (FAQ)

• How do I measure my heart rate during exercise? You can use a heart rate monitor (like a chest strap or fitness watch) for the most accurate reading. You can also manually check your pulse by placing two fingers on your wrist or neck and counting the beats for 15 seconds, then multiplying by 4.
• Is the '220 - Age' formula accurate? It's a general estimate and a good starting point. Individual maximum heart rates can vary. More accurate formulas exist, but this one is the most common and easy to use.
• What do the different zones mean for my workout?
  • Moderate Intensity: Often called the 'fat-burning zone'. You can talk but not sing. Great for building endurance.
  • Vigorous Intensity: Often called the 'cardio zone'. You can only speak a few words at a time. Excellent for improving cardiovascular performance.