Target Heart Rate Formula

Learning the formula to calculate your target heart rate is a great way to monitor your workout. Knowing this information gives you a chance to choose the right intensity for your workout routine. Below is a simple formula for calculating your target heart rate. 

Target Heart Rate Formula  

1. 220-age = Estimated Max HR

2. Estimated Max HR x Exercise Intensity Percentage (e.g., 70%) = Target HR


Target Heart Rate Formula Example

Example: Johnny is 20 years old and would like to calculate his target heart rate if he exercises at a 60% intensity level. 

Step 1

 a.) 220 - (Johnny's age) = estimated max HR

 b.) estimated max HR x (Johnny's intensity level percentage) = Target HR 

Step 2

Plug numbers into the formula

  a.) 220 - (20) = 200

  b.) 200 x (60%) = 120 

Johnny's target heart rate would be approximately 120 beats per minute


target heart rate formula chart  

Target heart rate formula (word format)

Target heart rate formula (pdf format)



Target Heart Rate Calculator

Target heart rate at this level 98 beats per minute

Recommended target range: 108 to 167 beats per minute

Note: these calculations are based on averages. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise.