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 Angelita 2014-10-20 14:25
Top Guide Of How To Unlock IPhone 6 Rogers

Also visit my blog - Factory unlock
iPhone 6 price is not expensive:
#13 Mora 2014-10-15 22:45
Heya i am for the first time here. I found this
board and I find It really useful & it helped me out much.
I hope to give something back and help others like you helped me.

my web page: Garden products:
#12 Frank 2014-10-01 17:52
Good day! I could have sworn I've been to this site before but
after reading through some of the post I realized it's new
to me. Anyhow, I'm definitely happy I found it
and I'll be bookmarking and checking back often!

For a better informative review please visit this amazing site ...
slendera garcinia cambogia:
#11 Claribel 2014-09-18 21:33
If some one desires to be updated with latest technologies then he must
be go to see this site and be up to date all the time.

my web page :: Penis Enlargement (Claribel:
#10 Marylin 2014-09-16 05:10
Hello, I enjoy reading all of your article.
I like to write a little comment to support you.

Look into my website buy Raspberry Ketone Thin (
#9 Maggie 2014-09-05 09:31
Very soon this web site will be famous among all blogging people, due
to it's nice posts

Look at my weblog; dating advice:
#8 Annett 2014-08-31 22:55
Good day I am so thrilled I found your weblog, I really found you by mistake, while
I was browsing on Aol for something else, Nonetheless I am here now and would just like to say kudos for a marvelous
post and a all round entertaining blog (I also love the theme/design), I don't have
time to read through it all at the moment but I have bookmarked
it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the great work.

Feel free to visit my web page - Black
Mold Symptoms:
#7 Emanuel 2014-08-31 13:18
Valuable info. Fortunate me I discovered your website by chance,
and I'm surprised why this coincidence didn't came
about earlier! I bookmarked it.

Feel free to surf to my site ... Gregory Berezkin (
#6 Christine 2014-08-29 14:46
I paƴ a quick visit each day some sites aand infvormation sites to reɑd posts, except thiѕ web site offers quality based

my weblog :: tadalɑfil generique formation preparateur en pharmacie:
#5 Jermaine 2014-08-29 05:25
Peculiar article, exactly what I wanted to find.

Stop by my web blog: dating advice (boomerangfound
#4 Daniella 2014-08-28 19:16
My brother recommended I might like this web site. He was entirely right.
This post actually made my day. You can not
imagine simply how much time I had spent for this info!

My homepage: Is
Paleo Burn A Scam:
#3 Steve 2014-08-27 01:57
Іt's amazing to pay a visit this weƅsite and reading thhe views оof all mates on the topic of thiѕ pieϲе of writіng, while I am also eager of getting experience.

My web blߋg :: [Steve:]
#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