Max and Target Heart Rate Calculator
Your Maximum and Target Heart Rate Calculator
This simple to use calculator gives you your Maximum Heart Rate and then your Target Heart Rate Zones.
This calculator will only need a bit of information to get you your numbers. By simply putting in your age you will get your Maximum Heart Rate. Just as it sounds, this number is your maximum heart rate. You should not go over this number and never really attempt to reach it. To get your Target Heart Rate Zones you just need your resting heart rate. There are a few ways to get you resting heart rate and we will go over a few quickly.
It is Ideal to get your resting Heart Rate just as you wake up and before you even get out of bed. There are a few things that can effect your heart rate and it is best to sometimes wait a few hours to get an accurate reading.
It is best to wait 1-2 hours after any exercise or stressful activities.
Caffeine can effect your heart rate and it is best to wait at least an hour after consuming any caffeine.
Don’t take your heart rate after sitting or standing for long periods. This can sometimes effect your heart rate.
Certain medications can effect your heart rate. If you believe you are taking some of these, you should talk to you doctor. If you do take medications that effect your heart rate, this calculator may not apply to you.
There are a few ways to get your heart rate and here are a few.
Of course the easiest is using a heart rate monitor that measures this for your. You may have one of these monitors already, or you can also check them out below.
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- Apple Watch (series 5)
- Apple watch (series 3)
- There several series find one that’s best for you. You can find them from $200 for older models (still new) and Up.
- Fitbit Charge 3
- About $130
- Wahoo Fitness tickr Heart rate Monitor
- About $40
Alternatives
If you don’t have heart rate monitor no worries it only takes 15 seconds. These are the two main ways to get your heart rate manually.
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- Using your index and middle finger lightly press on your wrist just below the base of the thumb to feel for your pulse.
- I find this second method much easier. Using your your index and middle finger lightly press on the side of your neck just at the base of your jaw.
Now that you found your Pulse count the number of beats in 15 seconds and multiply by three. It is best to do this at least 3 times and average the 3 numbers to get a more accurate number.
Now that you have your number just plug them in below.
A few things to keep in mind.
Always consult a doctor before starting anything that may affect your health. Especially if you are on any medication that can effect your heart rate.
When starting a new exercise routine or just becoming more active it is best to take it easy. According to the American Heart Association, if you are just beginning your should aim for a lower heart rate zone. This range is about 50% to 75% of your Max heart rate, this is slightly lower than the “Your fat-burning range” or first box in the calculator above.
It is important to monitor your heart rate during exercise. Especially when starting new activities. Depending on your current level of fitness a workout can range from intense cycling, to simply walking. To learn more about work outs we have a great post about this.
(Click Here to learn Exercise planning)