Target Heart Rate CalculatorTarget Heart Rate

The heart rate is defined as the amount of heart beats per minute (bpm) and is typically measured by taking the index and middle finger and applying it to a pulse (anywhere on the body where an artery pulsation can be felt on the surface). The average resting heart rate for a male adult is 70bmp and 75bmp for females.
Calculator Source:

Heart Rate ZoneBeats Per Minute
Maximum Heart Rate
90% Anaerobic
80% Interval Training
70% Aerobic
60% Light


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Editors Note: This tool should be used as a guideline only. The results provided will vary depending on the physiology and fitness of the individual.

About Your Heart Rate:

Maximum Heart Rate: This is the maximum amount of times that your heart can contract per minute during physical activities.

Anaerobic (90% of Max Heart Rate): Anaerobic exercise is intense enough to trigger anaerobic metabolism (The creation of energy through the consumption of carbohydrates in the absence of oxygen). So when intense exercise is performed, and the lungs can not put enough oxygen into the bloodstream, the body is forced to use carbohydrates to keep up with the muscles demand for energy. This type of exercise is usually performed in short bursts (such as weight lifting and strength training).

Interval Training (80% of Max Heart Rate): Interval training refers to a cardiovascular workout (such as using the treadmill, elliptical machine, stationary bike, etc.) that involves short sessions of near maximum heart rate exertion followed by a session of lower intensity activity. Many fitness experts believe interval training is much more effective at burning fat than doing moderate exercise for the same duration.

Aerobic (70% of Max Heart Rate): Aerobic exercises are performed for extended periods of time and are designed to help improve oxygen consumption by the body. An example of an aerobic exercise is running the treadmill at a moderate pace for an extended period of time. Benefits from Aerobic exercises include stress relief, improved circulation, weight loss, and improvement of the muscles ability to use fats for energy during exercise (to name a few).

Light (60% of Max Heart Rate): Exercising at 60% of your max heart rate is good for the cardiovascular system and can be described as exercising at a very easy pace.

For more information on a healthy heart, visit the American Heart Association.

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This tool is not intended to replace the guidance of a health care professional. This tool is intended for adults 18 years of age and older.


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