How to Calculate Target Heart Rate Zones

Calculate your target heart rate zones in order to track your exercise intensity during cardio.

Moderate Intensity Exercise (60% - 70% HRR + RHR) should be done for a minimum of 150 minutes per week. If you're looking for weight loss, you'll need 300 minutes per week.

High Intensity Exercise (70% - 85% HRR + RHR) is an alternative to that allows you to get the same benefit as Moderate Intensity but in half the time. You can do 75 minutes each week of High Intensity (or mixed High and Moderate Intensity) for general health, and 150 minutes for weight loss.

Follow the steps in this video to learn how to calculate your target heart rate zones. Use a heart rate or fitness tracker to monitor your heart rate while exercising (or you can take a 10-second count of your heart rate).

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