Learn Your Target Heart Rate Zone and Improve Your Physical Fitness

Increasing your heart rate during exercise will help you get the most out of your workout and increase your level of physical fitness. That's why it's good to know your Target Heart Rate zones.

Using just your age, this target heart rate calculator can show what your heart rate should be at different activity levels, so you can be sure you're exercising at the right intensity.

Your Physical Profile

Your Age:		Years
Resting Heart Rate:		(leave blank if you don't know it)



What is the Resting Heart Rate? This is your heart rate when you're completely calm and at rest, such as after you've been sleeping, very late at night, or relaxing for about 30 minutes. Just count your pulse over a one-minute period (or 30 seconds and double it).

Quick Facts About the Target Heart Rate:

If you provide your Resting Heart Rate, this tool uses the Karvonen formula to calculate your Target Heart Rate, which is considered more accurate than the standard method.
Physical fitness is a clear benefit, but did you know that increasing your heart rate during exercise (for a sustained period) can also lower your cholesterol and blood pressure?
If you are a beginner and just starting a physical fitness program, many experts suggest that you keep your heart rate at the lower end of your Target Heart Rate zone for the first few months and gradually increase it over time.
The easiest way to measure your heart rate during a workout is with a heart rate monitor that you wear on your wrist or chest.

Results: Target Heart Rate

Enter your profile information and click Calculate to see results.

Sources:

Target Heart Rate Recommendations from the American Heart Association
Target Heart Rate Information from the CDC
Also try: Target Heart Rate Calculator from the Mayo Clinic
Also try: Target Heart Rate Calculator from the American Cancer Society

"Exercise Physiology: Energy, Nutrition, and Human Performance" by McArdle, Katch, and Katch.
"Principles & Labs for Physical Fitness and Wellness" by Hoeger and Hoeger
"Fit and Well" by Fahey, Insel, and Roth