Learn how to calculate your target heart rate with the 220 minus age x %HRmax method.

What’s the clock for your workout? Your heart rate is the built-in speedometer that helps you pace effort, stay safe, and get real results. In Movement-based health circles—like Exercise is Medicine—the idea is simple: exercise should be prescription-like—targeted, measurable, and personalized. Your heart rate can be a big part of that recipe. So, let’s break down the method behind calculating your target heart rate and how to use it in everyday training.

What is the target heart rate, and why does it matter?

Think of your heart rate as a guide to effort. When you work at a certain intensity, your cardiovascular system is doing a predictable amount of work. That helps you reach goals like improving endurance, burning calories efficiently, or building speed. A practical way to set that intensity is to base it on your maximum heart rate (HRmax) and then apply a percentage of that maximum. The math is straightforward, and the payoff is real: safer workouts, clearer progress, and less guesswork.

The calculation method you’ll see most often

The standard method to estimate your target heart rate uses a two-step idea:

1. Estimate your maximum heart rate (HRmax) with a simple rule: subtract age from 220. In other words, HRmax ≈ 220 minus your age.

2. Choose an intensity percentage (percent of HRmax) that matches your goals, then multiply that percentage by your HRmax to get your target heart rate.

Putting it together, the formula looks like this:

Target heart rate = (220 − age) × %HRmax

One quick note on notation: when you see “%HRmax,” think of it as 0.50 for 50%, 0.70 for 70%, and so on. So, if you’re 30 years old and aiming for 70% effort, you’d do (220 − 30) × 0.70 = 190 × 0.70 = 133 bpm. Your body would then be guided toward roughly 133 beats per minute during that portion of the workout.

How to choose the right intensity

Most people find:

• 50–70% of HRmax is good for light to moderate, steady work, especially when starting out or returning after a break.

• 70–85% of HRmax hits the cardio zone, promoting endurance and heart-lung fitness.

• Higher than 85% is reserved for short bursts or interval work, typically for those with a solid aerobic base and clear health clearance.

Goals matter, and so does safety. If you’re new to exercise, or you have medical conditions, start at the lower end of the range and build up. If you ever feel dizzy, short of breath in a way that doesn’t feel normal, or chest pain, step back and seek guidance from a clinician.

A couple of practical examples

Let’s walk through a couple of scenarios so the math isn’t abstract.

• You’re 25 and want a steady, fat-burning style workout in the moderate range (about 60% of HRmax). HRmax ≈ 220 − 25 = 195. Target ≈ 195 × 0.60 ≈ 117 bpm. That’s your working zone for the session.

• You’re 45 and aiming for a more robust cardio stimulus at 80% intensity. HRmax ≈ 220 − 45 = 175. Target ≈ 175 × 0.80 = 140 bpm. You’d push into a stronger effort, often with shorter intervals or a faster tempo.

• If you’re a seasoned athlete focusing on peak intervals, you might train near 85–90% of HRmax for short spells, then recover. Always balance with a solid warm-up and cool-down.

Using tools and checking in on how it feels

You don’t need fancy gear to apply this. A heart-rate monitor—whether a chest strap, an optical wearable, or a smartwatch—makes tracking precise and effortless. If you don’t have a device handy, you can still use RPE (rating of perceived exertion) to gauge intensity. Here’s a quick guide:

• Moderate effort: you can talk in full sentences, not sing, and you feel like you’re doing a steady workout.

• Vigorous effort: speaking is possible but difficult; you’re breathing heavier and muscles are under noticeable strain.

RPE pairs nicely with HR targets. If you’re within your target zone but your perceived effort feels too easy or too hard, adjust accordingly.

A few tips to keep it friendly and safe

• Start with a warm-up in the zone below your target, then ease into your chosen intensity. The body loves a gradual ramp.

• If you’re unsure about your HRmax because you’re not sure how you’ll respond to exercise, start conservatively. You can refine your targets as you learn what works for you.

• Hydration, sleep, and nutrition influence how you perform. Don’t neglect these when you’re training in a heart-rate-guided way.

• Different sources talk about slightly different max HR estimates. The 220 − age rule is common and practical, but remember it’s an estimate. If you have a known heart condition or you’re new to exercise, talk with a health professional or a qualified trainer to fine-tune your zones.

Where the concept fits into a broader plan

Target heart rate isn’t the whole story, but it’s a reliable compass. It helps you:

• Structure workouts with clarity rather than “going hard” or “going easy” by guess.

• Track progress in a tangible way, which can be motivating when results seem invisible.

• Tailor sessions to your health status, age, and goals. In that sense, it aligns nicely with the Exercise is Medicine philosophy: movement prescribed with intent.

Common pitfalls to avoid

• Relying on a single number for every workout. Your day-to-day energy, stress, and recovery shift your sustainable effort, even within the same age bracket.

• Treating HR zones as rigid rules. They’re guides, not iron-clad laws. Use them as a framework and listen to your body.

• Ignoring safety signals. If you’re older, have health risks, or take heart-related meds, get medical clearance before pushing into higher zones.

• Forgetting to re-check your numbers after changes. If you’ve started a new training plan, your zones may shift a bit as fitness improves.

Real-world applications you can actually use

• In a cardio day, aim for the mid-to-upper range of your zone (for example, 70–80% HRmax) for intervals, with longer recoveries at the lower end.

• In a maintenance day, hover around 60–70% HRmax for a steady, sustainable pace.

• For recovery sessions, keep things easy—often well below 60% HRmax—so you can recover effectively while staying active.

A little caveat about the numbers

While the (220 − age) formula is the workhorse for many folks, it isn’t perfect for everyone. Some people run a little higher or lower. If you know you react differently—say you’re on beta-blockers, or you have a health history—your actual max heart rate could differ meaningfully. In that case, using a supervised stress test or a field test with a clinician’s guidance can fine-tune your zones more precisely. The main point is to use a consistent rule, then adapt with feedback from your body.

The bottom line: your heart rate as a trusted ally

Your heart rate gives you a practical, real-time read on how hard you’re working. The formula—(220 − age) × %HRmax—provides a straightforward path to a target zone that aligns with your goals, safety, and daily state. It’s not about chasing a perfect number; it’s about having a reliable reference that makes workouts feel purposeful and doable.

If you’re ready to incorporate this into your routine, start small. Pick one workout this week to practice the method: estimate HRmax, pick a moderate intensity (say 60%), and see how you feel across the session. Then, maybe add a short interval at the higher end of your range. Before you know it, tracking your effort becomes second nature, and your workouts start reflecting more than just “going hard” or “going easy.”

A quick recap, in plain terms

• HRmax is about 220 minus your age.

• Target heart rate is HRmax multiplied by your chosen intensity percentage.

• Example: a 30-year-old at 70% aims for about 133 bpm.

• Use a wearable to monitor, or check in with your body using RPE and the talk test.

• Start easy, stay safe, and adjust as you grow fitter.

So next time you lace up, think of your heart as the metronome for your movement. With a clear target in mind, you’ll move toward better fitness with confidence—and maybe even a touch more enjoyment along the way. Movement should feel like medicine you actually want to take, not a chore you dread. And with a simple calculation in your toolkit, you’re already a step closer to that rhythm.