TARGET HEART RATE RANGE CALCULATOR
The rate at which your heart beats during exercise can be used to assess how hard you are working. When performing light to moderate exercise, your heart rate increases as your work rate increases. This ensures that blood gets to the muscles so that they can get the oxygen and nutrients they need to continue working.
Being able to measure your heart rate allows you to determine aerobic exercise intensity by taking your pulse during the workout and comparing it to your target heart rate. A common method to determine your target heart rate is based on a percentage of your estimated maximum heart rate. Input your age in the prompt below and the calculator will produce a range in which to keep your heart rate during aerobic exercise. Enter your age to calculate your heart rate zones on the right, note that the most accurate ways to get you heart rate zones are with live tests since these formulas and all others used without physical assessments present standard deviations, which are influenced by the individual's fitness level.
Now that you know your target heart rate range, you can check your pulse at regular intervals (every 5 to 10 minutes) during the workout session and compare your exercise heart rate to your target heart rate. If your exercise heart rate is below the target range, increase your pace or effort slightly to achieve the proper intensity. If your exercise heart rate is above the target range, decrease your pace or effort slightly to remain with the range.
Another way to evaluate your aerobic exercise intensity is to compare how you feel to an established guide, such as a heart rate training zone. For our purposes and for new exercisers, training target zones can be thought of as a traffic light where the green, yellow, and red lights correspond to the intensity of exercise. That is, the green training zone represents an appropriate level of intensity (light to moderate exercise) that indicates "continue," like a green traffic light. The yellow training zone indicates an intensity that is moderate to vigorous, and if performed for too long could result in fatigue. When training in the yellow zone (moderate to vigorous exercise), an exerciser should slow down or proceed with caution if the intensity feels too high, similar to the rules for a yellow traffic light. Lastly, exercising at a very vigorous pace or very high intensity reflects training in the red zone, which corresponds to a red traffic light, which means stop.