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Aerobic Exercise (cont.)

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How do I calculate my target heart rate during aerobic exercise?

Heart rate reserve


For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is if you feel warm and slightly out of breath while you're exercising, then that's good enough.


I recommend the heart-rate reserve method for calculating a target heart rate. Here's the formula and an example of the method for someone 27 years of age, assuming a resting heart rate of 70 bpm, and a training range of 70%. If you plug in other values, you can get other ranges.

  1. 220-age = Max HR.
  2. Subtract resting heart rate from Max HR = Heart Rate Reserve (HRR).
  3. Multiply HRR times percent you want to train at.
  4. Add back resting heart rate.
  5. Assuming a resting heart rate of 70 bpm, 27 years old, and 70% training range:
    220 - 27 = 193
    193 - 70 = 123
    123 x .70% = 86
    86 + 70 = 156

Please note: There's been some recent research to suggest a new way of estimating maximum heart rate. The formula is the following:

  1. Multiply 0.7 times your age
  2. .
  3. Subtract that number from 208.

An example if you're 26 years old is: 0.7 x 26 = 18, then 208 - 18 = 190. You'd then take 190 and plug it in as usual to the formula above. This new formula makes a slightly bigger difference as you get older.

You can read a complete review of heart rate training zones.

Medically Reviewed by a Doctor on 1/26/2015

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