Target Heart Rate Calculator on Sheer Balance

Target Heart Rate Calculator

When doing aerobic exercise, it is important to make sure that you are working hard enough. If you aren’t reaching a certain level of intensity, you won’t get the benefits of doing aerobic exercise, and as a result, you will not feel or see any of the related results.

Target Heart Rate Calculator

Fill out the form below to assess your target heart rates for exercising. This form uses the Karvonen Formula.

Calculate Your Target Heart Rate Range
Age yrs	Resting Heart Rate beats per minute

Your Target Heart Rate falls in the range: to *+
*To understand how the above was calculated, see Karvonen Formula.

Karvonen Formula

Generally, the Karvonen Formula is most accurate, however, it requires that you know your resting heart rate. The below chart provides you with information on how to calculate your individualized Target Heart Rate using your age and resting heart rate.

Heart Rate	What it is	How to Calculate it	Your Results
Maximum Heart Rate (MHR)	A theoretical maximum rate at which your heart can beat at your age.	MHR = 220 – Your Age	Maximum Heart Rate
Resting Heart Rate (RHR)	The rate that your heart beats while at rest.	Find your Resting Heart Rate (RHR) by taking your pulse when you are relaxed and sitting: Place your index and middle fingers together directly under your ear Slide your fingers down until they are directly under your jawbone Press lightly and you should feel your pulse Count the beats starting with zero on the first beat, timing for 60 seconds (one minute).	Resting Heart Rate/Minute
Heart Rate Range (HHR)	The number of beats between your resting heart rate and the measured MHR	HHR = MHR - RHR	Heart Rate Range
Target Heart Rate (THR)	Based on the Target Heart Rate Zones, you generally want to achieve a Target Heart Rate of 60% - 85% of your MHR.	THR 60% = (HHR x .60) + RHR THR 85% = (HHR x .85) + RHR	Your Target Heart Rate is between and

Quick Reference Heart Rate Chart

Use the following age based chart to quickly gauge where you fall within the target heart rate zones*. When exercising, take your pulse for 10 seconds.

Age	55% 1 Min / 10 Sec	65% 1 Min / 10 Sec	75% 1 Min / 10 Sec	85% 1 Min / 10 Sec
20	110 / 18	130 / 22	150 / 25	170 / 28
25	107 / 18	127 / 21	146 / 24	166 / 28
30	105 / 17	124 / 21	143 / 24	162 /27
35	102 / 17	120 / 20	139 / 23	157 / 26
40	99 / 16	117 / 20	135 / 23	153 / 26
45	96 / 16	114 / 19	131 / 22	149 / 25
50	93 / 16	111 / 18	128 / 21	145 / 24
55	91 / 15	107 / 18	124 / 21	140 / 23
60	88 / 15	104 / 17	120 / 20	136 / 23

* A more accurate guide factors in your resting heart rate. To calculate your individual heart rate, refer to the Karvonen Target Heart Rate Calculation.

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