1. Health

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

Most Emailed Articles

Low-Carb Snacks

Getty Images/Erik Isakson

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.

1. Enter Your Age
2. Fitness Level
Novice - Very little fitness
Beginner - Some exercise
Average Fitness - Moderate exercise
Higher than average Fitness - Vigorous exercise

Your Training Heart Rate Zone is
Between: and Beats Per Minute


More ways to monitor your exercise intensity.

Related Video
Quick and Effective Cardio Workout for Heart Health
Explore Exercise
By Category
    exerciseExercisehealthHealthaf50328b8e001b49f480849e2f538dcbc4000114ac00bd46http://exercise.about.comod526F6F747009livePaige Waehnerexerciseguide39o000EQzNIP11970-01-0110/od/index.htm0526F6F741approved/od
  1. About.com
  2. Health
  3. Exercise

©2016 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.