Target Heart Rate Calculator
The calculator will readily calculate the target or maximum heart rates by considering the Karvonen and Zoladz methods as standards. Also, you can obtain a detailed heart training chart through this calculator.
Estimate your maximum heart rate using the Target Heart Rate Calculator based on different activity intensity levels. The Target Heart Rate Calculator helps you determine your ideal cardio beat rate according to your age and selected exercise intensity.
Additionally, the Target Heart Rate Calculator also calculates maximum heart rate zones and provides structured training charts based on the Karvonen and Zoladz methods.
Formulas To Calculate THR:
Heart rate calculations are performed by using these mentioned equations:
Haskell & Fox:
For Men: HRmax = 220 - Age
For Women: HRmax = 226 - Age
Heart Rate Reserve Formula:
HRreserve = HRmax - HRrest
HRmax = HRreserve + HRrest
HRrest = HRmax – Hrreserve
Target Heart Rate (THR):
Karvonen Method: THR = (HRmax - HRrest) × %Intensity + HRrest
Basic Method: THR = HRmax × %Intensity (Authorized and commonly reffered by American Heart Association)
THR Chart:
| Cardio Rate Zone | Low Intensity | Moderate Intensity | Aerobic Zone | Vigorous Intensity | Maximum |
| Age | 50-60% | 60-70% | 70-80% | 75-85% | 100% |
| 20 | 97-116 bpm | 116-135 bpm | 135-155 bpm | 145-164 bpm | 194 bpm |
| 25 | 95-114 | 114-134 | 133-152 | 143-162 | 190 |
| 30 | 93-112 | 112-131 | 131-149 | 140-159 | 187 |
| 35 | 92-110 | 110-128 | 128-147 | 138-156 | 183 |
| 40 | 90-108 | 108-126 | 126-144 | 135-153 | 180 |
| 45 | 88-106 | 106-124 | 124-141 | 133-150 | 177 |
| 50 | 87-104 | 104-121 | 121-139 | 130-147 | 173 |
| 55 | 95-102 | 102-119 | 119-136 | 128-145 | 170 |
| 60 | 83-100 | 100-117 | 117-133 | 125-142 | 167 |
| 65 | 82-98 | 98-114 | 114-131 | 123-139 | 163 |
| 70 | 80-96 | 96-112 | 112-128 | 120-136 | 160 |
| 75 | 78-94 | 94-110 | 110-125 | 117-133 | 157 |
| 80 | 77-92 | 92-107 | 107-123 | 115-130 | 153 |
Heart Rate Zones Based On MHR:
Healthy Zone (Very Light Warm-Up Zone):
This zone is said to be 50% to 60% of an individual heart rate at maximum. In this healthy rate zone, the body derives its energy by burning:
- 10 percent carbohydrates
- 5 percent protein
- 85 percent fat
Fitness Zone (Light Fat Burn Zone):
The fitness HR zone is indicated from 60% to 70% of your MHR or Maximum Cardio Rate. In this fat-burn zone, your body fuels itself with:
- 85 percent fat
- 5 percent protein
- 10 percent carbohydrate
Aerobic Zone (Moderate Aerobic Zone):
The Moderate Aerobic zone is from 70% to 80% of your MHR. In the Aerobic zone, you burn:
- 50 percent of your calories from fat
- 50 percent from carbohydrate
- less than 1 percent of protein
Anaerobic Zone (Threshold Zone or Hard Anaerobic Zone):
The Threshold Zone or Hard Anaerobic Zone is 80% to 90% of your MHR. In this, zone the body burns:
- 85 percent carbohydrates
- 15 percent fat
- less than 1 percent protein
Red-Line Zone (Maximum V_O2 Max Zone):
The Maximum VO2 Max Zone is 90% to 100% of your MHR. In the red line zone, you burn lots of calories per minute:
- 90 percent of them are carbohydrates
- 10 percent fats
- less than 1 percent protein
What's a Normal Resting Cardio Rate?
According to the NIH (National Institute of Health), the normal resting heart rates at different ages are:
| Age | Normal beat rate (bpm) |
| Up to 1 month | 70 to 190 |
| From 1 to 11 months | 80 to 160 |
| From 1 to 2 years | 80 to 130 |
| From 3 to 4 years | 80 to 120 |
| From 5 to 6 years | 75 to 115 |
| From 7 to 9 years | 70 to 110 |
| Over 10 years | 60 to 100 |
How To Take Heart Rate?
- Check your pulse
- Very next, you have to place your index and third fingers on your neck to the side of your windpipe
- Now, to check your pulse at your wrist, you have to place two fingers between the bone and the tendon over your radial artery – located on the thumb side of your wrist
- When you feel your pulse, you have to count the number of beats in 15 seconds. And, then multiply this number by four to calculate your beats per minute or bpm
What Is The Ideal Heart Rate When Running?
For all the individuals running at a normal pace, the ideal heart rate should be 100-160 beats per minute (BPM). The ideal rate zone for individuals to train in depends on their fitness level, age, and current activity levels, as well as whether or not they are prone to any medical conditions.
Target Heart Rate Zones By Age:
| Age (years) | Target cardio rate zone at 50 to 85 percent exertion (bpm) | Average maximum cardio rate at 100 percent exertion (bpm) |
| 20 | 100 to 170 | 200 |
| 30 | 95 to 162 | 190 |
| 35 | 93 to 157 | 185 |
| 40 | 90 to 153 | 180 |
| 45 | 88 to 149 | 175 |
| 50 | 85 to 145 | 170 |
| 55 | 83 to 140 | 165 |
| 60 | 80 to 136 | 160 |
| 65 | 78 to 132 | 155 |
| 70 | 75 to 128 | 150 |
FAQs:
What Is My Target Heart Rate Zone?
For moderate-intensity physical activity, your target heart rate (THR) should be between 64 percent and 75% of your MHR. To check whether your maximum cardio pace lies within this range or not, enter the required credentials in the calculator and know your heart rate.
Is It Bad To Exercise At Your Maximum Heart Rate?
Going higher than your MHR or maximum heart rate for long periods of time could be injurious to your health. That’s especially proved right if you are a beginner to exercise.
What Is a Good Average Walking Heart Rate?
For instance, for a 40-year old individual it had 180 bmp x 0.85 = 153 bpm. For this individual, their THR or Target Heart Rate while walking would be between 90 and 153 beats per minute.
What Is a Dangerous Resting Heart Rate?
Tachycardia indicates a fast resting heart rate (RHR), typically over 100 beats per minute (BMP). Only a few individuals with tachycardia may have no symptoms or complications.
Is a Resting Heart Rate of 80 Bad?
If your RHR or Resting Cardiac Rate is consistently above 80 beats per minute (bpm), you ought to consult your MEDICAL PRO about your heart rate and other personal factors that influence your risk for cardiovascular disease.
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