How to find your target heart rate zone

Use an online calculator to find your desired target heart rate zone.

Or follow this example to get an estimate of your target heart rate zone using the heart rate reserve (HRR) method. If you're aiming for a target heart rate in the vigorous exercise range of 70% to 85%, you can use the HRR method to calculate it like this:

• Multiply your age by 0.7 and subtract the total from 208 to get your maximum heart rate.
• Calculate your resting heart rate by counting how many times your heart beats each minute when you are at rest, such as first thing in the morning. It's usually somewhere between 60 and 100 beats per minute for the average adult.
• Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
• Multiply your HRR by 0.7 (70%). Add your resting heart rate to this number.
• Multiply your HRR by 0.85 (85%). Add your resting heart rate to this number.
• These two numbers are your target heart rate zone for vigorous exercise intensity when using HRR to calculate your target heart rate zone. Your heart rate during vigorous exercise should generally be between these two numbers.

For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous exercise using the HRR method. Follow these steps:

• First, multiply 45 by 0.7 and subtract the total from 208 to get your maximum heart rate. The maximum heart rate is 176.5.
• Next, check your resting heart rate first thing in the morning. Say it's 80 beats per minute. Calculate your HRR by subtracting 80 from 176.5. Your HRR is 96.5.
• Multiply 96.5 by 0.7 (70%) to get 67.5, then add your resting heart rate of 80 to get 147.5. This is your target heart rate at 70% intensity.
• Now multiply 96.5 by 0.85 (85%) to get 82, then add your resting heart rate of 80 to get 162.03. This is your target heart rate at 85% intensity.
• Your target heart rate zone for vigorous exercise is 148 to 162 beats per minute, rounded to whole numbers.