Target Heart Rate Calculator:
Your Resting Heart Rate, How to Measure Exercise Intensity, Estimate Maximum Heart Rate

Target Heart Rate Calculator

Calculator your target and resting heart rate, tools to determine workout intensity and estimate maximum heart rate numbers.

Recommended Target Heart Rates

Calculate your optimal target heart rate zones for performing exercise or cardiovascular activity. From max to resting, determine what heart rate is ideal for you by entering your details into the calculator for target heart rate below.

Target Heart Rate 1, Optimal for General Health

A great deal of research indicates that being active at 50 to 60 percent of your maximum heart rate, consistently and for a total of 30 minutes on most days, reduces the risk of developing many chronic diseases. Low intensity exercises like walking, gardening, household chores or easy cycling will achieve this. If someone does not need to lose body fat and they are not training for a sporting event, this may be all they need to do to stay healthy.

Target Heart Rate 2, Ideal for Weight Management

If your goal is to reduce body fat and you have been relatively inactive, you will need to train at a level of 60 to 70 percent of your maximum heart rate. This is still within your comfort zone and allows you to exercise at a steady pace for a long enough time to burn off a substantial number of calories.

Target Heart Rate 3, Aerobic Conditioning & Weight Management

If your goal is to improve your cardiovascular conditioning for better stamina and endurance, you should train within a zone of 70-80 percent of your maximum heart rate. This is also a good zone for fat burning if you are already fit. This zone represents a more vigorous level of exercise and pulse rate.

Target Heart Rate 4, Advanced Max Conditioning

If you are in optimal shape and training for a sporting event like a 10km race, a triathlon or tennis, you might need to include some workouts that are 80 percent and above your maximum heart rate. This level of training is both physically and mentally demanding so it is not something you would do daily. And it is not for everyone. Only the real fit should consider working in the range. This zone is also a fat burning zone if you are extremely fit.

Remember that ideally, your optimal workout will include exercises in each of these ranges, short and hard to long and easy.


Target Heart Rate Calculator

Resting heart rate

Calculation Abbreviations

  • HR = Heart Rate
  • Max HR = Maximum Heart Rate
  • HRmax = Maximum Heart Rate
  • HRrest = Resting Heart Rate
  • THR = Target Heart Rate
  • bpm = beats per minute
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