Target Heart Rate Calculator

Calculate your target heart rate to support safe and controlled exercise and physical workouts relevant to your age, weight and physical condition.

Target Heart Rate Calculator
Resting heart rate

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Keeping the Beat: The Target Heart Rate Calculator

Understanding your target heart rate can be a game changer when it comes to optimizing your workout routines. The Target Heart Rate Calculator is a vital tool that helps you monitor your heart rate during physical activities, ensuring that you train within an intensity that is safe and beneficial for your fitness levels. In this tutorial, we will delve into the formula that drives the calculator, illustrate its application in real-life situations, and celebrate some of the successes that individuals have achieved using this tool.

Beating the Odds: Interesting Facts

The Target Heart Rate Calculator is based on the concept of target heart rate zones. These zones are ranges that define the upper and lower limits of training intensity. Training in different heart rate zones provides different benefits, from fat burning to endurance building. For instance, training in a lower heart rate zone is ideal for burning fat and improving aerobic endurance, while higher zones improve anaerobic endurance and maximum performance.

The Heart of the Matter: The Formula

The Target Heart Rate (THR) is calculated using the Karvonen Formula, which considers your resting heart rate (RHR) and your maximum heart rate (MHR) to determine your heart rate reserve (HRR). The formula is as follows:

THR = ((MHR - RHR) × %Intensity) + RHR


  • MHR is your Maximum Heart Rate. It can be estimated by subtracting your age from 220.
  • RHR is your Resting Heart Rate, the number of times your heart beats per minute (bpm) when you are at rest.
  • %Intensity is the percentage of intensity at which you aim to work out.

Example of Application

Let's say you're a 30-year-old with a resting heart rate of 70 bpm. You want to exercise at 70% intensity. Let's use these values in the formula:

THR = ((220 - 30 - 70) × 0.7) + 70 = 147 bpm

Therefore, your target heart rate for 70% intensity is 147 bpm.

Heart Rate Heroes

Several individuals and groups have achieved notable fitness and health goals by keeping a keen eye on their heart rate. Athletes and trainers like Phil Maffetone have championed the use of heart rate monitoring for training, leading to improved performance and better recovery. Everyday fitness enthusiasts have also found that working within their target heart rate zones has helped them achieve their weight loss and fitness goals more effectively.

In conclusion, understanding your target heart rate and using it to guide your training intensity can be a key factor in achieving your fitness goals. Whether you're training for a marathon, aiming to lose weight, or just trying to stay fit, the Target Heart Rate Calculator is a valuable tool in your fitness arsenal.

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