Target heart rate

Target heart rate calculatorUpdated - check out our new target heart rate calculator!

Calculate the heart rate that corresponds to a specified intensity. Instant switch between using maximal heart rate or the more advanced heart rate reserve.

1. Choose whether you want the calculation based on percentage of maximum heart rate or as a percentage of the heart rate reserve (see below for explanation)
2. Enter values into the calculator by turning the dials. If you don't know your resting and maximal heart rate, look for further explanation in the text below the calculator.

Content on this page requires a newer version of Adobe Flash Player.

Get Adobe Flash player

This calculator is also included in Fitness Test pro
Get it from App Store Get it from Google Play

Note that the heart is pulsing with a frequency that equals the displayed target heart rate.

Heart rate zones

Heart rate reserve intensity

Max heart rate intensity equivalent

Benefit of the zone
25 - 40 % 50 - 60 % General physical activity. You can endure this intensity all day long. Good for your health, but only if you do it for a long time.
40 - 70 % 60 - 80 % Moderate exercise. Good for calorie burning, because you can do this for several hours depending on the activity.
70 - 85 % 80 - 90 % Fairly intense exercise. Improves your aerobic capacity. Effective for calorie burning, but most people can only do this for less than an hour.
85 - 100 % 90 - 100 % Very intense exercise. Improves aerobic and anaerobic capacity. Typically interval, sprint and elite training.



Exercise guidelines are often given as a certain intensity and duration of a specific aerobic exercise activity. As heart rate monitoring is widely available - often build in to exercise equipment, it is relevant to calculate the target heart rate for a specific intensity.

Exercise intensity is normally expressed as a percentage of your maximal heart rate, but it can also be expressed as a percentage of your heart rate reserve. The latter is more precise, but also a bit more complicated as it takes your resting heart rate into account. The rationale behind using heart rate reserve is that you will never be able to exercise at a heart rate that is lower than your resting heart rate. Therefore resting heart rate should equal an intensity of 0%.

The formulas are as follows:

Target heart rate using max HR = intensity(%) x max HR

Target heart rate using HR reserve = intensity(%) x (max HR - resting HR) + resting HR

How to find your maximal heart rate:

The best way to measure it is by running. Run for about 10 minutes at a comfortable pace for warm up. Thereafter increase speed gradually over several minutes until you feel close to your limit. At that point you should increase pace for the next 30 seconds to your absolute maximum - preferably running up a hill. Just before you stop, take a look at your heart rate monitor. That should give you your maximal heart rate.

You can also make an estimate by using the formula: max HR = 220 - age
- but note that there is some uncertainty to this estimate.

How to find your resting heart rate:

After waking up in the morning, but before getting out of bed check your heart rate using a heart rate monitor or check it manually by counting your pulse at the neck or at the wrist for 60 seconds.

You can also use these guidelines:

Elite athlete: 40 bpm
Very good shape: 50 bpm
Good shape: 60 bpm
Poor shape: 70 bpm
Extremely poor shape: 80 bpm



#14 Grace 2016-02-02 09:59
Nice blog here! Also your site loads up fast! What web host are
you using? Can I get your affiliate link to your host? I wish my website loaded up as quickly as
yours lol

Here is my web-site Traxafen:
#13 Cornell 2016-01-29 17:37
I was recommended this blog by my cousin. I am not sure whether this post is written by him as nobody else know such detailed about my problem.
You're incredible! Thanks!

My weblog ::
#12 Tonya 2016-01-24 08:20
Nonetheless, outlined employers with outlined profit plans are
becoming fewer and fewer.

My page ... mission furniture plans online:
#11 Mac 2016-01-10 00:50
Helpful info. Fortunate me I found your site accidentally, and I'm surprised why
this twist of fate did not happened earlier!
I bookmarked it.

Feel free to visit my web blog - Pro
Plus Garcinia:
#10 Charolette 2015-12-14 01:12
Hi there would yyou mind stating which blog platform you're working with?

I'm looking to start my own blog soon but I'm having a tough time
making a decision between BlogEngine/Word press/B2evoluti on and
Drupal. Thee reason I askk is becuse your design and style seems different then most blogs and I'm
looking for something unique. P.S Apoloogies for bejng off-topic but
I had to ask!

Visit my blog: cara
membuat paypal:
#9 Scarlett 2015-12-09 18:05
Your style is really unique how
long does nicotine stay in your system for urine test:
comparison to other folks I've read stuff from.

I appreciate you for posting when you've got the opportunity, Guess I'll
just book mark this blog.
#8 Sterling 2015-12-02 00:53
It's a pity you don't have a donate button! I'd definitely donate to
this excellent blog! I guess for now i'll settle for bookmarking and adding your
RSS feed to my Google account. I look forward
to brand new updates and will share this
blog with my Facebook group. Talk soon!

Also visit my homepage - Causes of Dehydration:
#7 Mona 2015-11-28 18:51
We stumbled over here by a different website and thought I
may as well check things out. I like what I see so now i am following
you. Look forward to finding out about your web page repeatedly.

my web site :: Garcinia Pure Diet:
#6 Manuel 2015-11-28 06:35
Hello, just wanted to tell you, I loved this post.
It was practical. Keep on posting!

my web site nashville limo service:
#5 Randall 2015-11-21 16:03
Hi friends, how is the whole thing, and what you would like to say about this post, in my view its in fact remarkable in support of

Feel free to surf to my web blog Kimera Thermo:
#4 Bernadine 2015-11-20 03:15
We added a shock ingredient, canola mayonnaise, to make things further creamy.

My web page ... slurpee Maker:
#3 Marquita 2015-11-16 00:10
Hi, the whole thing is going perfectly here and ofcourse every one is sharing facts, that's truly fine, keep up writing.

Here is my page - learn more:
#2 Sir Idris Wigglesworth 2012-01-26 16:24
In Response to Master J. Chambers III,
One does believe you are quite right good sir, quite right indeed, and the website should be changed to accomodate this correction post-haste

Yours Sincerely

Sir I. Wigglesworth
#1 Jamie Chambers III 2012-01-26 16:18
on the side of your page it says the bleep test. This is wrong as it is called the multi-stage fitness test.
you stand corrected. good day to you sir

J. Chambers III

Add comment

Comments can not be used for advertising

Security code