Online Calculators

# Target Heart Rate Calculator

Target Heart Rate Zone Calculator
Years

MHR = 220 - 55 = 165 bpm
THR = MHR x %Intensity
Target Zone
% Intensity
THR in bpm
Maximum
VO2 Max Zone
90% - 100%
149 - 165
Hard
Anaerobic Zone
80% - 90%
132 - 149
Moderate
Aerobic Zone
70% - 80%
116 - 132
Light
Fat Burn Zone
60% - 70%
99 - 116
Very Light
Warm Up Zone
50% - 60%
83 - 99
THR = Target Heart Rate
MHR = Maximum Heart Rate
RHR = Resting Heart Rate
bpm = Beats Per Minute

## Calculator Use

This calculator will determine your maximum heart rate (MHR) and calculate your exercise target heart rate (THR) zones in beats per minute (bpm). Target heart rate (THR) zones can be calculated from your age, age and measured resting heart rate (RHR) or, measured maximum heart rate (MHR) and measured resting heart rate (RHR). These calculations are for adults older than 19 years old.

MHR = 220 - Age

### Target Heart Rate Formula (Basic)

THR = MHR * %Intensity

### Karvonen Formula

THR = [(MHR - RHR) x %Intensity] + RHR

### Target Heart Rate Zone Calculation Methods

Basic by Age
This is historically the most common calculation and used by the American Heart Association. THR is calculated by multiplying percent intensity by the MHR.
Example: At 70% intensity THR = MHR x 0.70.
Karvonen by Age & RHR
This method calculates THR using the Karvonen Equation. MHR is calculated using age and allows you to enter a measured RHR.
Example: At 70% intensity THR = ((MHR - RHR) x 0.70) + RHR.
Karvonen by MHR & RHR
This method calculates THR using the Karvonen Equation and allows you to enter both a measured MHR and a measured RHR.
Example: At 50% intensity THR = ((MHR - RHR) x 0.50) + RHR. Where MHR - RHR is called your Heart Rate Reserve (HRR).

The American Heart Association recommends target heart rate zones for exercise at 50% to 85% intensity of MHR and defines a heart rate during moderately intense activities at 50-70% of MHR, and heart rate during hard physical activity at 70-90% of MHR.

Target Heart Rate Chart
Target Zone
% of MHR
Maximum
VO2 Max Zone
90% - 100%
Hard
Anaerobic Zone
80% - 90%
Moderate
Aerobic Zone
70% - 80%
Light
Fat Burn Zone
60% - 70%
Very Light
Warm Up Zone
50% - 60%

Cite this content, page or calculator as:

Furey, Edward "Target Heart Rate Calculator" at https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php from CalculatorSoup, https://www.calculatorsoup.com - Online Calculators

Last updated: October 22, 2023