Target Heart Rate Calculator Chart

Medically reviewed by Dr. Benjamin Gibson, PAHM, PharmD, Certified Functional Specialist Dr. Benjamin Gibson Dr. Benjamin GibsonPAHM, PharmD, Certified Functional Specialist linkedin_icon
Written by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach Experience: 6 years
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The target heart rate calculator is used to assist individuals and help them determine their optimal heart rate zones during exercise as per their resting heart rate and age. This allows users to achieve different fitness goals, such as improving cardiovascular endurance, burning fat, and enhancing overall fitness. Individuals can maximize the advantages of their exercises and customize their exercise regimen to meet their unique needs and goals by adhering to the suggested heart rate range.

Your Age

Your Average Resting Heart Rate

Your Desired Percent Effort

calculate

How do you calculate your heart rate?

In general, to calculate your target heart rate, subtract your age from 220. During physical exertion, it is advisable to aim for a target heart rate ranging from 75% to 80% of your maximum pulse (MHR). The maximum heart rate (MHR) is the highest amount of work that your cardiovascular system can do during physical exercise.

Understanding your optimal heart rate zones can be beneficial when it comes to improving your fitness level. Targeting distinct heart rate zones can help achieve a variety of training objectives, including enhancing anaerobic capacity, burning fat, and boosting cardiovascular endurance. The following are the typical heart rate zones and their associated benefits:

  • Resting Heart Rate (RHR): It is usually taken in the morning before you get out of bed. It is the number of times your heart beats in a minute when your body is entirely at rest. A lower RHR generally indicates better cardiovascular fitness (1).
  • Warm-Up Zone: It typically ranges from 50-60% of your maximum heart rate (MHR), and is a low-intensity exercise zone that is ideal for warming up your body before more intense physical activity.
  • Fat-Burning Zone: It ranges from 60-70% of your maximum heart rate (MHR), and is often recommended for individuals aiming to lose weight. Also, exercising more in this zone may help improve cardiovascular endurance.
  • Aerobic Zone: It typically ranges from 70-80% of your maximum heart rate (MHR), is an important training zone for improving cardiovascular endurance, and is suitable for longer workouts (2). It enhances the efficiency of your heart and lungs, thus promoting stamina.
  • Anaerobic Zone: It ranges from 80-90% of your maximum heart rate (MHR), and is a high-intensity training zone that focuses on improving your anaerobic threshold. In this zone, you challenge your muscles to work harder.
  • Red Line Zone: It is your highest exertion zone and falls between 90-100% of your maximum heart rate (MHR). Exercising in this range pushes your body to its absolute limit and can be highly effective for enhancing overall athletic performance.

What Is A Good Heart Rate For Your Age?

Each person has a different optimal heart rate, which can be influenced by a range of factors including their age, exercise level, general health, and individual differences. A common formula used to estimate your maximum heart rate is subtracting your age from 220 (3). For example, your estimated MHR would be 190 beats per minute (BPM) if you are 30 years old.

What Is Critical Cardiac Rate?

Arrhythmia refers to a high resting heart rate, typically over 100 beats per minute (4). Arrhythmia is risky, depending on its underlying cause. It considerably increases the danger of stroke, shocking asystole, and death.

However, when assessing heart health, it is important to focus on more than just the heart rate. The heart needs to maintain a steady rhythm and a regular interval between beats. If you experience a consistently irregular heartbeat, it is important to consult a healthcare professional.

In addition, an extra beat in the heart rhythm is often referred to as a premature beat or an ectopic beat (5). These beats are common, usually harmless, and often do not need any treatment. Those who experience palpitations or abnormal heartbeats should consult with their physician. A healthcare professional can conduct an electrocardiogram (ECG) to assess their heart rate and rhythm.

Arrhythmia, a prevalent heart rhythm disorder, disrupts the normal heartbeat pattern, replacing it with irregular rhythms. Arrhythmias can appear in various forms (6):

  • Atrial Fibrillation (AF)
  • Atrial Flutter
  • Premature Sinus Arrhythmia
  • Supraventricular Arrhythmia (SVT)
  • Ventricular Arrhythmia (VT)
  • Ventricular Fibrillation (VF)

What Is A Good Sleeping Heart Rate?

Although this may vary between individuals, a normal heart rate during sleep is often between 40 and 50 beats per minute (7). It can fluctuate based on factors such as fitness level, altitude, physical activity, and ambient temperature. Despite the considerable differences between individuals, the average person’s nighttime heart rate tends to be quite consistent, especially when adhering to regular routines.

What Should My Heart Rate Be While Working Out?

For moderate-intensity workouts, the Centers for Disease Control and Prevention (CDC) advises targeting a target heart rate between 64% and 76% of your maximum heart rate, and for high-intensity workouts, between 77% and 93% (8).

Try to get at least 150 minutes a week of moderate cardio, like swimming, jogging, or lawn mowing, or 75 minutes a week of severe cardio, such as aerobic dancing or running. You can also combine moderate and vigorous activities throughout the week. You will gain even more from exercise if you boost your weekly exercise to 300 minutes or more. Additionally, perform strength training for all major muscle groups at least twice a week.

You can work out with free weights, weight machines, or bodyweight exercises like vigorous gardening or climbing. Maintain a light to strenuous workout level to get the most out of it. Exercises that are longer or more intensive help burn more calories when it comes to weight loss, but it is important to find a balance. If you are new to exercise, start at a light intensity and gradually progress to a moderate or vigorous level.

The target heart rate calculator helps individuals optimize their cardiovascular workouts and enhance their overall fitness levels. Users can achieve their fitness goals more efficiently and also lower their risk of overexertion by determining their optimal heart rate range for exercise. This tool also ensures safe and effective training by enabling individuals to customize their workouts based on their age, fitness level, and desired intensity.

Frequently Asked Questions

Is 72 a good resting heart rate?

Yes, 72 BPM is a good resting heart rate. A healthy resting heart rate falls between 60 and 100 BPM.

Can dehydration cause a high heart rate?

When you are dehydrated, the amount of blood flowing through your body drops. As a result, your heart rate will rise as it attempts to adjust by beating more quickly. According to one study, athletes usually begin training with normal bodily water content and gradually dehydrate throughout the activity. The lack of water may lead to higher heart rate and, as a result, reduced heart rate variability
(HRV) following exercise (9).

Does anxiety increase heart rate?

Yes, anxiety can elevate your heart rate, thus putting you at risk for future cardiovascular problems. Numerous studies have shown that the emotional state of anxiety reduces heart rate variability (HRV) in people (10). Regular exercise, deep breathing exercises, and meditation can lower your heart rate.

References

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  1. Resting heart rate: A modifiable prognostic indicator of cardiovascular risk and outcomes?
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787005/
  2. Our pulse – Best in-build fitness monitor
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116778/
  3. Measured Maximal Heart Rates Compared to Commonly Used Age-Based Prediction Equations in the Heritage Family Study
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3935487/
  4. Arrhythmias
    https://www.ncbi.nlm.nih.gov/books/NBK558923/
  5. Premature Ventricular Contraction
    https://www.ncbi.nlm.nih.gov/books/NBK532991/
  6. Concept of the five ‘A’s for treating emergency arrhythmias
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2884443/
  7. Heart rate variability as predictive factor for sudden cardiac death
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842851/
  8. Target Heart Rate and Estimated Maximum Heart Rate
    https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
  9. Heart rate variability analysis during a dehydration protocol on athletes
    https://ieeexplore.ieee.org/document/7743355
  10. State Anxiety and Nonlinear Dynamics of Heart Rate Variability in Students
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4726749/

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Dr. Benjamin Gibson

Dr. Benjamin GibsonPAHM, PharmD, Certified Functional Specialist

Dr. Benjamin Gibson is an award-winning multi-state licensed pharmacist and nutritionist published on PubMed. He is also a best-selling author, international podcast host, international newspaper reporter, and health coach. He has 15 years of experience and a bachelor’s degree in biomedical engineering and a doctorate in pharmacy. Dr. Gibson helps clients sleep better, lose weight, and get stronger bones without...read full bio