Target Heart Rate Calculator
Find your cardio training zone
The Target Heart Rate Calculator identifies the specific heart rate range where your exercise is most effective. Training within this "target zone" maximizes cardiovascular benefits while minimizing the risk of overtraining.
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 "sweet spot" for exercise—a specific range of heartbeats per minute (bpm) where you gain the most benefit with the least risk.
Why Training in Your Zone Matters
If your heart rate is too low, you may not trigger the physiological adaptations needed to improve fitness. If it's too high, you might burn out or risk injury without gaining additional aerobic benefits.
The 4 Main Intensity Zones
- 🚶 Light (50-60% Max HR): Best for warm-up, cool-down, and beginners. Helps with recovery.
- 🏃 Moderate (60-70% Max HR): The "Fat Burning" zone. Ideal for building endurance and general fitness. You should be able to hold a conversation.
- 🔥 Vigorous (70-80% Max HR): Improves aerobic capacity and cardiovascular performance. Breathing becomes heavy.
- ⚡ Hard (80-90% Max HR): High-intensity training. Increases anaerobic threshold and speed. Sustainable for short periods only.
How Often Should I Hit My Target?
For general health, aim for 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This could look like five 30-minute brisk walks (Moderate) or three 25-minute fast runs (Vigorous).
Frequently Asked Questions
For rapid weight loss, high-intensity intervals (HIIT) aiming for 70-90% of max HR are most effective for burning calories. However, steady-state cardio at 60-70% (Zone 2) is excellent for long-term fat oxidation.
The American Heart Association recommends at least 150 minutes of moderate-intensity (50-70%) or 75 minutes of vigorous-intensity (70-85%) activity per week.
If you are fit, your heart is more efficient and beats slower. You may need to increase your intensity (run faster, increase incline/resistance) to reach the target zone. Medications like beta-blockers can also lower HR.
The Karvonen formula is more accurate than simple percentage calculations because it factors in your Resting Heart Rate (RHR). Target HR = ((Max HR - RHR) × %Intensity) + RHR.
Briefly exceeding it during intervals is usually safe for healthy individuals. However, staying near your maximum heart rate for long periods can cause extreme fatigue and dizziness. Always consult a doctor before starting high-intensity training.
References
Target heart rate guidelines are derived from health organizations:
- American Heart Association (AHA). "Target Heart Rates Chart".
- Centers for Disease Control and Prevention (CDC). "Target Heart Rate and Estimated Maximum Heart Rate".
- Mayo Clinic. "Exercise intensity: How to measure it".