Target Heart Rate Calculator
Your target heart rate or target heart rate zone is the range of beats per minute your heart should reach during exercise. This metric shows how hard your heart is working and helps you be physically active and stay safe. For example, if your heart rate is too high, you can put strain on your heart.
Find your zone
Enter your age to find your target heart rate during exercise. Many people will get the most out of their activities by staying within this range of heartbeats/minute. You might prefer to exercise at a higher or lower heart rate and that is okay. Exercising in this range will count as moderate or vigorous intensity exercise. The target heart rate is a general guide. Your heart rate might vary based on your current fitness level or if you take certain medications.
How to check your heart rate
Right after you stop exercising, take your pulse:
- Place the tips of your first two fingers lightly over one of the blood vessels on your neck, just to the left or right of your Adam's apple.
- Or try the pulse spot inside your wrist just below the base of your thumb.
- Count your pulse for 30 seconds and multiply the number by 2.
Most smart watches can also measure your heart rate for you.
Check your pulse from time to time during your workout to see if you are exercising within your target zone. As you add more physical activity to your schedule, try reaching the upper range of your target zone to get the most health benefits.
If you take medications that affect your heart rate, your advised heart rate zone and maximum heart rate may be different. Your health care team can help you find your numbers.
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The American Cancer Society medical and editorial content team
Our team is made up of doctors and oncology certified nurses with deep knowledge of cancer care as well as editors and translators with extensive experience in medical writing.
American Heart Association. Target heart rates chart. Updated August 12, 2024. Accessed at https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates on August 20, 2025.
American Heart Association. All about heart rate. Updated May 13, 2024. Accessed at https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/all-about-heart-rate-pulse on August 20, 2025.
Franklin BA, Eijsvogels TMH, Pandey A, Quindry J, Toth PP. Physical activity, cardiorespiratory fitness, and cardiovascular health: A clinical practice statement of the American Society for Preventive Cardiology Part II: Physical activity, cardiorespiratory fitness, minimum and goal intensities for exercise training, prescriptive methods, and special patient populations. Am J Prev Cardiol. 2022;12:100425. doi:10.1016/j.ajpc.2022.100425
Keteyian SJ, Steenson K, Grimshaw C, et al. Among Patients Taking Beta-Adrenergic Blockade Therapy, Use Measured (Not Predicted) Maximal Heart Rate to Calculate a Target Heart Rate for Cardiac Rehabilitation. J Cardiopulm Rehabil Prev. 2023;43(6):427-432. doi:10.1097/HCR.0000000000000806
National Heart, Lung, and Blood Institute. Physical activity and your heart. Updated March 24, 2022. Accessed at https://www.nhlbi.nih.gov/health/heart/physical-activity on August 20, 2025.
Rock CL, Thomson C, Gansler T, et al. American. Cancer Society guideline for diet and physical activity for cancer prevention. CA Cancer J Clin. 2020;70(4). doi:10.3322/caac.21591. Accessed at https://onlinelibrary.wiley.com/doi/full/10.3322/caac.21591 on October 22, 2025.
Last Revised: October 22, 2025
American Cancer Society medical information is copyrighted material. For reprint requests, please see our Content Usage Policy.
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