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What does the target heart rate calculator do?
This target heart rate calculator will find your target heart rate for a particular intensity. Therefore, this can help you to aim for a particular level in your exercise and know the intensity you are working at.
Knowing your heart rate is much easier now, especially with the rise of smart watches, as most now include heart rate monitors, as standard; this target heart rate calculator helps give you greater control on your training. Therefore, knowledge of your target heart rate can really help you to achieve your goals.
This calculator uses the Karvonen Formula. It was developed by a Finnish man called Martti Karvonen. He was a founding father in the field of cardiovascular epidemiology and disease prevention. The formula for this is: Target HR =((Max HR – Resting HR) * % intensity) + Resting HR. Want to read more about Karvonen, check out this article.
What should I do if my heart rate is too low or too high?
If your heart rate is too high, you’re pushing too hard—slow down! Working out with your rate in excess of your target heart rate, could lead to injury or long term damage to your health. On the other hand, if it’s too low and your workout feels too easy, consider stepping it up, especially if weight loss is your goal. Knowing what your target heart rate before you start on a fitness program, is essential. By using our target heart rate calculator you can find out your optimum level to work out.
For beginners, start at the lower end of your target zone (around 50%) and gradually increase the intensity. Over time, you’ll build endurance and comfortably reach up to 85% of your maximum heart rate. If you have previous medical issues with your heart, please consult your doctor before starting your exercise program. If you take medication to control your heart rate, your target heart rate may actually be lower than stated on our calculator. Again, consult your medical adviser if on heart medication, as a precaution. It may also be useful to take a look at our ways to Improve Your Resting Heart article too.
What is a resting heart rate and does it differ by age?
For most adults, a healthy resting heart rate falls between 60 and 100 beats per minute. However, several factors can influence this number, including stress, anxiety, hormone levels, medications, and overall physical activity. If you live an active lifestyle or are an athlete, your resting heart rate could be as low as 40 beats per minute. That’s because regular exercise strengthens the heart, allowing it to pump more efficiently with fewer beats.
When it comes to your resting heart rate, lower is generally better. In general, a lower heart rate suggests that your heart is in good condition, efficiently circulating blood without overworking itself. In contrast, a consistently higher resting heart rate may indicate underlying health concerns. Studies have linked an elevated resting heart rate to lower physical fitness, increased blood pressure, and higher body weight. Additionally, research suggests that individuals with a higher resting heart rate may have an increased risk of cardiovascular disease over time.
The good news? You can take steps to improve your resting heart rate. Regular aerobic exercise, such as walking, running, cycling, or swimming, helps strengthen the heart and lower your resting rate over time. Managing stress through techniques like meditation, deep breathing, and quality sleep can also have a positive impact. Maintaining a balanced diet, staying hydrated, and avoiding excessive caffeine and alcohol can further support heart health. The first step though, is to use the target heart rate calculator to actually know your target heart rate.
| Age | Average Resting Heart Rate (bpm) | Target HR Zone 50-85% | Approximate Age Maximum Heart Rate |
|---|---|---|---|
| 20 to 29 years | 80.2 bpm | 100-170 beats per minute (bpm) | 200 bpm |
| 30 to 34 years | 78.5 bpm | 96 -161 bpm | 190 bpm |
| 35 to 39 years | 78.5 bpm | 94 -156 bpm | 185 bpm |
| 40 to 44 years | 75.3 bpm | 91 -152 bpm | 180 bpm |
| 45 to 49 years | 75.3 bpm | 87 -148 bpm | 175 bpm |
| 50 to 54 years | 73.9 bpm | 86 -144 bpm | 170 bpm |
| 55 to 59 years | 73.9bpm | 84 -142 bpm | 165 bpm |
| 60 to 64 years | 73 bpm | 79 -135 bpm | 160 bpm |
| 65 to 69 years | 73 bpm | 77 -131 bpm | 155 bpm |
| 70 years plus | 74.2 bpm | 74 -126 bpm | 150 bpm |
How can I find my heart rate or pulse?
Once you have found your ideal target heart rate, you will be able to monitor your heart rate. As you exercise, ensure you are working out in your target zone. You can keep track of your heart rate by wearing an activity tracker. These can be via a smart watch or chest worn heart rate monitor. These are readily available on Amazon and one of the most affordable is the Polar Heart Rate Sensor.
Using a heart rate monitor makes it very easy to keep track whilst exercising. Sometimes exercise machines actually have a pulse or heart rate monitor built into the handles of the equipment.However, if you don’t have a monitor, you can also find it manually:
- To take your pulse place your thumb on the inside of your wrist and press lightly over the artery.
- Alternatively you can place the tips of your first two fingers on the inside of your wrist and press lightly over the artery.
- Count your pulse for 30 seconds and multiply by 2 this gives you your beats per minute.
Why would I train at different intensities?
To make adaptations and to achieve goals set you need to apply progressive overload to your exercise. Therefore, to do this you need to apply the FITT principle. This helps you to safely apply overload with a reduced risk of injury. However, achieving success is dependent on how well you use it or stick to a plan. Alternatively, you can go into your exercise with no plan but run the risk of injuring yourself and being back at square 1. So what is the FITT principle:
- F – Frequency: this is how often you complete your exercise. The more often you participate in exercise the more likely you are to see results. However, don’t forget about having rest days as these are key!
- I – Intensity: This is how hard you are working in your session. The calculator above will give you the heart rate zone so you know what level you are working at.
- T – Time: This is the length of the exercise programme. However, make sure that the length of your session is adequate to achieve your personal goals.
- T – Type: This is the particular exercise you are doing. Whether this is a continuous training programme or interval it will all depend on what you want to achieve.
We hope you find our Target Heart Rate Calculator useful, if you want to see more calculators, please do let us know? Get in contact with us or drop us an email at info@yourhealthcalculator.com