Target Heart Rate Calculator and BPM Chart
Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2010/06/11 - Updated: 2024/04/07
Publication Type: Charts, Graphs, Tables
Topic: Medical Calculators and Charts - Publications List
Page Content: Synopsis - Introduction - Main
Synopsis: Calculate your target heart rate for optimal exercising and aerobics fitness using our instant online target heart rate calculator. Monitoring your exercise intensity is the best way to get the most out of your cardio workouts. The target heart rate calculator below is one way to make sure you're working within your target heart rate zone.
Introduction
Calculate your target heart rate for optimal exercising and aerobics fitness using our target heart rate calculator. Heart rate, or heart pulse, is defined as the speed of the heartbeat measured by the number of beats of the heart per unit of time, typically beats per minute (bpm). Heart rate is not a stable value and it increases or decreases in response to the body's need in a way to maintain an equilibrium (basal metabolic rate) between requirement and delivery of oxygen and nutrients.
Main Item
Monitoring your exercise intensity is the best way to get the most out of your cardio workouts. The target heart rate calculator below is one way to make sure you're working within your target heart rate zone, the most effective zone for improving your fitness and burning calories. You can use a heart rate monitor to track your heart rate during your workouts. If you don't have a heart rate monitor, take your pulse for 6 seconds, count how many times your heart beats and add a zero to get an estimate.
Your heart rate is the number of heartbeats per unit of time, expressed as beats per minute, which can vary as your body's need for oxygen changes, such as during exercising or sleeping. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. Your target heart rate zone is the range between 60% and 80% of your maximum heart rate. Working within this zone will provide you with the maximum health and fat-burning benefits from your cardiovascular activity.
The Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This range varies based on one's physical condition, gender, and previous training.
The above calculations are based on averages. It is recommended that you exercise within 55 to 85% of your maximum heart rate for at least 20 - 30 minutes to achieve the best results from aerobic exercise.
Heart Rate Zones for Exercising Chart
- Healthy Heart Zone (Warm up) = 50 - 60% of maximum heart rate
- Fitness Zone (Fat Burning) = 60 - 70% of maximum heart rate
- Aerobic Zone (Endurance Training) = 70 - 80% of maximum heart rate
- Anaerobic Zone (Performance Training) = 80 - 90% of maximum heart rate
- Red Line (Maximum Effort) = 90 - 100% of maximum heart rate
The target heart rate calculator above uses calculations based on averages. It is highly recommended you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercises. A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
Also see our Blood Pressure Chart
Target Heart Rate Formula Calculations
Below are two ways to calculate and chart one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%-85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful.
Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 - age):
- 65% intensity: (220 - (age = 40)) 0.65 117 bpm
- 85% intensity: (220 - (age = 40)) 0.85 153 bpm
Zoladz Method
An alternative to the Karvonen method (below) is the Zoladz method, which derives exercise zones by subtracting values from HRmax.
THR = HRmax - Adjuster Plus/Minus 5 bpm
- Zone 1 Adjuster = 50 bpm
- Zone 2 Adjuster = 40 bpm
- Zone 3 Adjuster = 30 bpm
- Zone 4 Adjuster = 20 bpm
- Zone 5 Adjuster = 10 bpm
Example for someone with a HRmax of 180:
- Zone 1 (easy exercise) : 180 - 50 Plus/Minus 5 125 - 135 bpm
- Zone 4 (tough exercise): 180 - 20 Plus/Minus 5 155 - 165 bpm
Karvonen Method
The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%-85%:
THR = ((HRmax - HRrest) %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
- 50% intensity: ((180 - 70) 0.50) + 70 = 125 bpm
- 85% intensity: ((180 - 70) 0.85) + 70 = 163 bpm
Author Credentials: Ian was born and grew up in Australia. Since then, he has traveled and lived in numerous locations and currently resides in Montreal, Canada. Ian is the founder, a writer, and editor in chief for Disabled World. Ian believes in the Social Model of Disability, a belief developed by disabled people in the 1970s. The social model changes the focus away from people's impairments and towards removing barriers that disabled people face daily. To learn more about Ian's background, expertise, and achievements, check out his bio.