Target Heart Rate Calculator

Heart Rate GraphicIn general, your maximum heart rate is about 220 minus your age.  Your MHR is the upper limit of what your cardiovascular system can handle during physical activity.

For vigorous exercise, aim for a target heart rate of 70 to 85 percent of your maximum heart rate (MHR).

These numbers are estimates that provide an average value. Many people have a higher or lower MHR, sometimes by as much as 15 to 20 beats per minute. Disagreement exists on how to most accurately estimate your MHR and what percentage range to target.

If you're looking for more than an estimate, consider discussing your target range with an exercise physiologist or personal trainer.

To check your heart rate during exercise:

  1. Stop momentarily.
  2. Take your pulse for 10 seconds.
  3. Multiply this number by 6 to calculate your beats per minute.

If you're just starting out on an exercise program, keep your heart rate at the lower end of your target heart rate zone and gradually work up to a higher intensity level.


Determine your target aerobic heart rate range to maximize your exercise benefits.