Calculate your target heart rate zones for optimal exercise intensity.
Heart rate zones help you train at the right intensity. Here are the formulas:
Heart rate formulas:
Key insight: Training in different zones targets different fitness goals - fat loss, endurance, or performance.
Result = Validated health or fitness equation applied to the measurements and options entered. Review the methodology and limitations before interpreting the estimate.The result is based on the entered workload, time, distance, repetitions, body weight or heart-rate assumptions. Device accuracy, terrain, temperature, technique, fitness level and recovery can cause real performance to differ.
Based on the input parameters and calculation formula employed by the heart rate calculator, estimations of heart rate, including resting heart rate, target heart rate, and maximum heart rate will be made. The unit for heart rate calculation is the number of beats per minute (BPM). As an example of heart rate uses for fitness, an estimated max heart rate will enable calculated target heart rate zones. Calculated values provide estimations but are no measurement or indication of cardiovascular fitness, and actual readings and personal medical consultation should be used if accurate data is required.
When measuring the resting heart rate, remain in a sitting position and settle your pulse for a period of time prior to actually taking a measurement. You can either take your own manual pulse or place a readily available heart-rate monitor onto the appropriate part of your body. When wearing any monitors check and ensure they are positioned and functioning as they should be.
A Heart Rate Calculator usually provides a MHR calculator of max heart rate in proportion to age; it uses max heart rate, resting heart rate or a mix for zones in the calculator for heart rate exercises.
A frequently used age-based estimate is:
Maximum Heart Rate = 220 − Age
It is a clear and universally used formula but only an estimation. Other formulas which have been already confirmed uses different coefficients and can calculate a different result on the same individual.
When resting heart rate is included, the Karvonen method, also called the heart rate reserve method, can be used to estimate a target heart rate:
Target Heart Rate = Resting Heart Rate + (Intensity × Heart Rate Reserve)
Heart rate reserve is:
Heart Rate Reserve = Maximum Heart Rate − Resting Heart Rate
For the commonly used age-based maximum heart rate estimate:
MHR = 220 − Age
Where:
For the heart rate reserve method:
HRR = MHR − RHR
THR = RHR + (I × HRR)
Where:
For example, 70% intensity is entered into the formula as 0.70, not 70.
Suppose a 40-year-old adult wants to estimate maximum heart rate using the 220-minus-age formula.
Age: 40 years
Calculation: 220 − 40 = 180 BPM
Estimated maximum heart rate: 180 BPM
If the same person has a resting heart rate of 60 BPM and wants to calculate a target heart rate at 70% intensity using the heart rate reserve method:
Heart Rate Reserve = 180 − 60 = 120 BPM
Target Heart Rate = 60 + (0.70 × 120)
Target Heart Rate = 60 + 84 = 144 BPM
The estimated target heart rate at 70% intensity is therefore 144 BPM using these assumptions.
Your heart rate will show as beats per minute (BPM). A resting heart rate is the measure of a healthy heart rate during times of total relaxation or sleep. An exercising heart rate is the measure during and immediately after exercise.
With exercise in general, an adult’s light or moderate level workout is approximately 50-70 % of the max estimate heart rate, where a vigorous workout level can generally be seen as around 70-85 % of the max heart rate estimate. these ranges should be seen as more so an general guide for fitness levels.
For example, if an estimated maximum heart rate is 180 BPM:
Actual exercise heart rate can differ from an estimated target because maximum heart rate formulas do not account for every individual's physiology.
The calculated target max or target heart rate for any individual is only an estimate. Your calculated max hr does not tell your true maximal heart rate, fitness, exercise capability or health status.
Each of the equations for calculating maximum-heart-rate differs from the other equations due to each one utilising a different formulation - meaning that the equation should be regarded merely as an approximation tool, and not as an exact indicator of a person's biological maximum.
In addition, certain Medications, Medical Conditions Training, the Environmental Environment, and other factors can influences the HR. For example, anyone who is taking Medications that affect the Heart rate or someone already has cardiovascular problems must workout with appropriate specific direction, under guidance, while adhering to an effective Workout.
You should not use this calculator to diagnose a heart condition, or make decisions about your medical care. If you have any warning signs or symptoms while you’re working out includingchest painfainting severe shortness of breathor other warning signs and symptoms then it is your responsibility to seek medical attention instead of this number.
The common resting range for many adults with normal conditions is between 60 and 100 BPM . The range is relative, as for well-trained athletes it may be considerably lower.
One very used formula: 220 minus age. The maximum heart rate of a 40 year old is thus 180 BPM. Alternative formulas exist.
Factors to Consider Heart rate target depends on how hard you want to work out and the formula you use for your training. A simple percentage of your estimated max heart rate or the Karvonen formula, which accounts for resting and max heart rate, will work.
The Target Heart rate determined by the Karvonen method uses the heart rate reserve method: Target Heart Rate= RestingHeart Rate + Intensity(Maxium Heart Rate- Resting Heart Rate)
It's a popular estimation formula, but not exactly accurate in estimating the maximum heart rate for every individual. Each individual can have varying maximum heart rate so estimation should be regarded as such.
Yes, if the heart rate reserve method is applied. A person's resting heart rate is involved in the calculation of target heart rate. Hence, two people who have the same estimated maximum heart rate can have different target heart rates.
Calculate using a recent, representative effort rather than a personal best from a different condition. Recalculate when distance, duration, load or body weight changes materially.
RHR means that the amount of your heartbeats in a minute when you're relaxing,Exercise HR is the amount of your heartbeats in a minute when your body is carrying out certain activity. These numbers should not be compared as for like conditions to do.
A resting heart rate can be found by sitting down and relaxed for a couple of minutes. The exercise heart rate will vary according to the amount of exercise you do and various things like temperature, your level of stress and your level of fitness
Using the commonly used 220 minus age equation, the following values provide approximate maximum heart rate estimates:
| Age | Estimated Maximum Heart Rate |
|---|---|
| 20 | 200 BPM |
| 25 | 195 BPM |
| 30 | 190 BPM |
| 35 | 185 BPM |
| 40 | 180 BPM |
| 45 | 175 BPM |
| 50 | 170 BPM |
| 55 | 165 BPM |
| 60 | 160 BPM |
| 65 | 155 BPM |
| 70 | 150 BPM |
This is a math formula estimate, and not what your actual maximal heart rate measured as. Another heart rate formula could give you an even greater estimate for this age group.
After having an estimate for heart rate max, a percentage of the exercise intensity can be applied to determine a desired target heart rate.
For example, using an estimated maximum heart rate of 180 BPM:
| Intensity | Calculation | Target Heart Rate |
|---|---|---|
| 50% | 180 × 0.50 | 90 BPM |
| 60% | 180 × 0.60 | 108 BPM |
| 70% | 180 × 0.70 | 126 BPM |
| 80% | 180 × 0.80 | 144 BPM |
| 85% | 180 × 0.85 | 153 BPM |
Another method different to heart rate reserve is this method percentage of maximum; there is no account for rest heart rate in this calculation.
The Heart Rate Reserve Method considers your resting heart rate as well as your maximal heart rate estimate. Heart Rate Reserve may yield a target heart rate that differs from calculating maximal heart rate × % of intensity.
For example, assume:
First calculate heart rate reserve:
180 − 60 = 120 BPM
Then calculate the target:
60 + (0.70 × 120) = 144 BPM
The heart rate reserve method therefore gives a target of 144 BPM at 70% intensity for these example inputs.
Devices like wearable technology and heart rate monitors can provide readings as well. Readings will vary from device, placement, movement, and condition of reading.
Your heart rate normally rises in response to demands. As exercise get more strenuous your heart rate tends to rise also, to help the increased need for blood to the body, when exercise get to a higher level.
Your heart rate may also vary from one workout session to another. There is the impact of temperature, emotional stress, state of hydration, quality of sleep, most recent exercise or activity levels, degree of fitness and other circumstances.
Such precise formulas may be an inaccurate measure for each person. Heart rate response to exercise can be influenced greatly.
However, if your symptoms are concerning (like shortness of breath, fainting, chest pain or another very unusual feeling during activity), rely on more traditional tests, not a calorie counter.
| Term | Meaning |
|---|---|
| Heart Rate | Number of heartbeats per minute. |
| BPM | Beats per minute, the standard unit used for heart rate. |
| Resting Heart Rate | Heart rate measured while the body is at rest. |
| Maximum Heart Rate | The highest heart rate reached during maximal exertion; age-based formulas provide estimates of it. |
| Target Heart Rate | An estimated heart-rate value or range associated with a selected exercise intensity. |
| Heart Rate Reserve | Estimated maximum heart rate minus resting heart rate. |
While helpful for exploring concepts about math estimations and exercise intensities in a general sense, using the heart rate calculator is not intended to be a true measure of your maximum heart rate or a validation that a certain level of exercise is appropriate for your individual health status.
If you’re taking medications, have cardiovascular conditions or noticeable symptoms or you have any of the specific conditions that were previously mentioned like being pregnant or any other related medical condition, be sure to get tailored exercise advice from an appropriate medical professional rather than rely solely on calculated heart-rate ranges.