Target Heart Rate Calculator - Use This to Calculate Your Heart Rate Zones
Monitoring your exercise intensity is the best way to get the most out of your cardio workouts. While there are simple ways to track your intensity, such as the Talk Test or using a Perceived Exertion Chart, one of the more accurate ways is to us your target heart rate zone. For the most effective, calorie burning workouts, you want to stay in the moderate to high level of intensity, or about 70 to 90% of your maximum heart rate. In fact, it's a great idea to have a variety of workouts including high intensity interval training and lower intensity endurance training.
The calculator below is one way to calculator your target heart rate range but, keep in mind, this is only an estimate and it will never be entirely accurate. I find the best way to get more accurate numbers is to use your target heart rate along with perceived exertion to get your own range. To do that, you simply work at different levels of intensity while tracking your heart rate. At different heart rates, match that to a number on the perceived exertion scale. For example, 125 beats per minute might feel like warm up pace, or a Level 4 on the perceived exertion chart. 150 beats per minute might feel moderate to hard, or about a 7-8 on the chart.
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.