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 (word format)

Target heart rate formula (pdf format)