Target Heart Rate Calculator
Find your cardio training zone
Formula
Max HR = 220 - Age
Target = 50-85% of Max HR
Intensity Levels
| Light | 50-60% |
| Moderate | 60-70% |
| Vigorous | 70-80% |
| Hard | 80-90% |
Related
Complete Guide to Target Heart Rate Calculator
Your target heart rate (THR) is the ideal heart rate range during exercise to improve cardiovascular fitness safely and effectively. Training in this zone ensures you're working hard enough to benefit but not so hard that you can't sustain the effort.
Finding Your Target Zone
The American Heart Association recommends moderate-intensity exercise at 50-70% of max HR or vigorous exercise at 70-85%. Beginners should start at 50-60% and gradually increase intensity as fitness improves.
Benefits of Heart Rate Training
- Prevents overtraining by keeping easy days truly easy
- Ensures hard days are hard enough to trigger adaptations
- Helps pace races and long workouts appropriately
- Tracks fitness improvements over time (lower HR at same pace = fitter)
Choosing Your Intensity
Fat loss: Any intensity works; higher burns more total calories. Endurance: Spend most time at 60-70%. Performance: Include intervals at 80-90%. General health: 30 min at 50-70% most days.
Frequently Asked Questions
Target heart rate is the ideal heart rate range during exercise for cardiovascular benefit. It's typically 50-85% of your maximum heart rate, depending on your fitness level and goals.
Use a chest strap heart rate monitor (most accurate), a fitness watch, or count your pulse for 15 seconds and multiply by 4. Wrist monitors can lag during intense exercise.
If you're new to exercise, it's okay to start below target. Build gradually. If you're fit but HR stays low, you may be naturally bradycardic or the 220-age formula underestimates your max.
No. Vary intensity. Easy recovery days can be below target. Interval training should push above. The target zone is a moderate-intensity guideline for steady-state cardio.
Your max HR stays relatively constant, but your target zone stays the same. What changes is your ability to sustain higher intensities and recover faster. You'll need to work harder to reach the same HR.
No. Very high heart rates can't be sustained and increase injury/overtraining risk. The optimal zone depends on goals: endurance benefits from lower zones, speed from higher intervals.