Your TARGET HEART RATE (THR) is the number of times your heart should beat per minute while exercising.
It is expressed as a number. A THR of 135 means your heart should beat 135 beats per minute.

Your Target HEART RATE ZONE is the range of your THR.
It is expressed as a high and low percentage.

Your THR Zone is measured as a percentage of your Maximum Heart Rate.
Both your THR and THR Zone will vary depending upon your fitness goals and level.

Everyone is different and everyone has their own fitness goals.
Your THR and THR Zone will vary depending on your: age, gender, fitness goals and level.

The higher the THR, the more intense or difficult, the workout will be. Similarly, the higher the THR ZONE, the more difficult the workout will be. 60% to 85% are prescribed for healthy people in general exercise.

Some experienced athletes can exercise at 85% to over 100% of their THR for a short time, while underconditioned individuals may benefit from exercise as low as 40%.

You can find your Target Heart Rate (THR) by using the calculators below.

Age	Gender	50%	60%	70%	80%	90%	100%
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90	MaleFemale

TRAINING ZONES (in percentage of Maximum Heart Rate)

50 - 60% Warm up and beginner zone. Great for most beginners starting out a fitness program. Also used as a warm up for experienced exercisers. This zone will reduce body fat, lower blood pressure and cholesterol. Of the calories burned in this zone, 85% are from fats.

60 - 70% Fat burning and fitness zone. More intense than the previous zone. Same benefits. Step up to this zone when you're ready. You'll burn more calories per workout. 85% still come from fat!

70 - 80% Aerobic zone. This zone strengthens your heart and improves your cardiovascular and respiratory system. Training for an event where stamina is needed? This is the zone you need. Still more calories are burned, with 50% coming from fat.

80 - 90% Anaerobic zone. High intensity zone. Train here and you will improve your endurance, VO2 Max, and fatigue factor. You'll also gain a higher tolerance to lactic acid build up. Still more calories burned, with 15% now coming from fat.

90 - 100% Maximum effort zone. You are an elite athlete if you are here. Very difficult to sustain time in this zone. It is extremely intense. Most stay in this zone for short periods. Used in interval training by some.

If you know your resting heart rate, try this Karvonen formula for THR.

Age	Gender	RHR	MHR	50%	60%	70%	80%	90%	100%
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90	MaleFemale