How to Figure Out Your Target Heart Rate

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Your target heart rate is the one that your body should be at most of the time. Learn how to figure out your target heart rate with help from a health and nutrition expert in this free video clip.

Part of the Video Series: Fitness & Nutrition
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Video Transcript

Hi, I'm JJ Virgin, nutrition and fitness expert of And today I'm going to teach you how to figure out your target heart rate. And yes it's going to involve some math, so grab your calculator. But it's not very complicated I promise. The first thing that you need to know is your age. See this is pretty simple. So it's going to be 220 minus your age. And then you are going to get your maximum heart rate. Then you are going to take that number, your maximum heart rate, and you are going to multiply it by .65 and .85 and that's going to give you your training zone range. Where you are going to work when you are doing your aerobic training. Now there's a couple of other important numbers to pay attention to. If you are doing cardio burst training which I love to do, where you go all out for 30 to 60 seconds. I usually tell people to not pay too much attention to their heart rate because by the time it gets up there you are probably already done. But you are going to see it go up to anywhere from 90 to 95 percent of that maximum heart rate. So you could multiply your maximum heart rate by .9 or .95 to see what that number is. And the other really important number to know is how quickly you recover back down within the first minute when you are exercising. So if you are going hard then you want to recover, watch your heart rate. And you really want to see it come down to 90 beats or less that shows that you're really in great shape. One more number to look at is your resting heart rate. And athletes you see them, they'll be as low as 50 beats per minute. You really want to strive to be somewhere at 70 or below. So those are numbers that you should know in terms of your heart rates. I'm JJ Virgin of And that's how to figure out your target heart rate.


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