How do I find my target heart zone?

The most accurate way to obtain your unique target heart zone is to undergo an exercise stress test. While you walk or run on a treadmill, measurements of your blood pressure and heart rate are recorded. From this, your particular maximum heart rate is measured and your target heart rate calculated.

A less exact way to determine your target heart zone is to determine an average based on your age. You can do that using our tool below:

Enter your age in years to find your target heart zone:
Maximum heart rate:
Low end of target zone:
Upper end of target zone:

If you want to know how the calculation is done, here are the steps. You might want to print this out for future reference.

Steps Example:Someone who is 35 years old
1. Subtract your age from 220. This is your maximum heart rate. 220-35 = 185
2. Multiply your maximum heart rate by 0.5. This is the lower end of your target zone. 185 x 0.5 = 93
3. Multiply your maximum heart rate by 0.75. This is the upper end of your target zone. 185 x 0.75 = 139

When you exercise, your heart rate should be between the lower and upper ends of your zone. In the example above, the person should keep his heart rate between 93 and 139 beats per minute while exercising.

Based on American Heart Association recommendations for calculating target heart rate.


Main Menu

Review Date: 3/12/2007

Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

Related Links
Find a Doctor
Request an Appointment Online or call
800-789-PENN (7366)
Medical Services
Visitor Information
Encyclopedia Articles




About Penn Medicine   Contact Us   Site Map   Privacy Statement   Legal Disclaimer   Terms of Use

Penn Medicine, Philadelphia, PA 800-789-PENN © 2015, The Trustees of the University of Pennsylvania space