Target Heart Rate Zone Calculator
Created by Cheli
Steps to calculate your target heart rate zone for safe and effective aerobic exercise.
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Checklist Items (10)
Measure your resting heart rate (RHR)
Take your pulse for 60 seconds first thing in the morning before getting out of bed. Record the beats per minute.
Use index and middle fingers on wrist or neck
Place fingers lightly on the radial artery (wrist) or carotid artery (neck) to feel the pulse.
Average over three mornings
Repeat the measurement for three consecutive mornings and calculate the average RHR.
Determine your maximum heart rate (MHR)
Use the age‑based formula: MHR = 220 – your age in years.
Calculate your heart rate reserve (HRR)
HRR = MHR – RHR.
Find the lower limit of your target zone (50% intensity)
Lower limit = (HRR × 0.50) + RHR.
Find the upper limit of your target zone (85% intensity)
Upper limit = (HRR × 0.85) + RHR.
Adjust for fitness level (optional)
If you are a beginner, aim for 50‑60% of HRR; if intermediate, 60‑75%; advanced, 70‑85%.
Monitor your heart rate during exercise
Use a chest strap, wrist‑based monitor, or manual pulse check to stay within your calculated zone.
Check every 5 minutes
Pause briefly to read your monitor or take a pulse count for 15 seconds and multiply by 4.
Adjust intensity if outside zone
If your heart rate is below the lower limit, increase effort; if above the upper limit, decrease effort.
Re‑assess periodically
Repeat the RHR measurement every 4‑6 weeks as fitness improves.