Target Heart Rate Calculator

How to Calculate Target Heart Rate

Calculating your target heart rate is an essential step in optimizing your workout routine. It helps you exercise at the right intensity to achieve your fitness goals safely and effectively.

Target Heart Rate Formula

The formula we use to estimate target heart rate zones is based on your maximum heart rate:

$$Max Heart Rate = 220 - Age$$

Then, we calculate target heart rate zones as percentages of this maximum:

$$Target Heart Rate = Max Heart Rate \times Percentage$$

Where the percentage varies for different intensity zones:

• Very Light: 50-60% of max heart rate
• Light: 60-70% of max heart rate
• Moderate: 70-80% of max heart rate
• Hard: 80-90% of max heart rate
• Maximum: 90-100% of max heart rate

Calculation Steps

1. Calculate your maximum heart rate by subtracting your age from 220
2. Multiply your maximum heart rate by the lower and upper percentages for each zone
3. The resulting range gives you the target heart rate for that zone

Example Calculation

Let's calculate the target heart rate zones for a 30-year-old individual:

Step 1: Calculate maximum heart rate

$$Max Heart Rate = 220 - 30 = 190 \text{ bpm}$$

Step 2: Calculate target heart rate zones

Very Light Zone (50-60%):

$$\begin{align} Lower Limit &= 190 \times 0.50 = 95 \text{ bpm} \\ Upper Limit &= 190 \times 0.60 = 114 \text{ bpm} \end{align}$$

Light Zone (60-70%):

$$\begin{align} Lower Limit &= 190 \times 0.60 = 114 \text{ bpm} \\ Upper Limit &= 190 \times 0.70 = 133 \text{ bpm} \end{align}$$

Moderate Zone (70-80%):

$$\begin{align} Lower Limit &= 190 \times 0.70 = 133 \text{ bpm} \\ Upper Limit &= 190 \times 0.80 = 152 \text{ bpm} \end{align}$$

Hard Zone (80-90%):

$$\begin{align} Lower Limit &= 190 \times 0.80 = 152 \text{ bpm} \\ Upper Limit &= 190 \times 0.90 = 171 \text{ bpm} \end{align}$$

Maximum Zone (90-100%):

$$\begin{align} Lower Limit &= 190 \times 0.90 = 171 \text{ bpm} \\ Upper Limit &= 190 \times 1.00 = 190 \text{ bpm} \end{align}$$

Visual Representation

This bar chart illustrates the target heart rate zones for a 30-year-old individual. It provides a visual representation of how the heart rate ranges correspond to different exercise intensities, helping you understand and apply these zones in your workout routine.