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How can I determine my Target Heart Rate Zone?

  • First find your maximum heart rate (MHR) by subtracting your age from 220
  • Next multiple (MHR) by 0.60 = lower end of the target heart rate zone
  • Next multiply (MHR) by 0.90 = upper end of the target heart rate zone

These two numbers represent your target heart rate zone. You should strive to stay between these numbers during your workout.


An example calculation for a 30-year-old woman is below:

  • 220 - 30 = 190 = MHR
  • 190 x 0.60 = 114 beats per minute
  • 190 x 0.90 = 171 beats per minute
  • Target heart rate zone = 114 to 171 beats per minute


Click here to learn how to take your own heart rate. 

To determine if it is safe for you to be become more physically active go here.



Stephen D. Ball, Ph.D., Associate Professor, Nutritional Sciences, College of Human Environmental Sciences, University of Missouri Extension






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Last update: Thursday, December 04, 2008



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