Target Heart Rate vs. Resting Heart Rate: What's the Difference?
Heart rate metrics are valuable tools for monitoring fitness and health, but confusion often arises between different types of heart rate measurements. Understanding the difference between target heart rate and resting heart rate—and how to use both—helps you make informed decisions about your training and overall cardiovascular health.
What Is Resting Heart Rate?
Resting heart rate (RHR) is the number of times your heart beats per minute when you're completely at rest—typically measured first thing in the morning before getting out of bed or after sitting quietly for several minutes. It represents your heart's efficiency at rest and serves as a baseline indicator of cardiovascular fitness.
Normal Range:
- Average adult: 60-100 beats per minute (bpm)
- Well-trained athletes: 40-60 bpm
- Highly trained endurance athletes: 30-40 bpm
Factors Affecting Resting Heart Rate:
- Fitness level (more fit = lower RHR)
- Age (tends to increase slightly with age)
- Genetics
- Medications (beta-blockers lower RHR)
- Stress, illness, or fatigue
- Caffeine and alcohol consumption
- Sleep quality
What Is Target Heart Rate?
Target heart rate (THR) refers to specific heart rate ranges you aim to achieve during exercise to optimize training effects. These zones are calculated as percentages of your maximum heart rate and are designed to help you train at the right intensity for your goals.
You can calculate your target heart rate zones using our /health/target-heart-rate-calculator, which determines zones based on your age and maximum heart rate. These zones include:
- Fat Burning Zone: 50-70% of max HR
- Aerobic Zone: 70-85% of max HR
- Anaerobic Zone: 85-100% of max HR
Key Differences Between RHR and THR
Purpose:
- Resting Heart Rate: Indicates baseline cardiovascular health and fitness level
- Target Heart Rate: Guides exercise intensity during workouts
When Measured:
- Resting Heart Rate: Measured at complete rest, ideally in the morning
- Target Heart Rate: Measured during exercise to gauge intensity
What It Tells You:
- Resting Heart Rate: Heart efficiency and overall fitness baseline
- Target Heart Rate: Whether you're training at the right intensity for your goals
Range:
- Resting Heart Rate: 30-100+ bpm depending on fitness and health
- Target Heart Rate: Varies widely based on age and fitness (typically 100-180+ bpm during exercise)
How Resting Heart Rate Relates to Fitness
Your resting heart rate is one of the most accessible indicators of cardiovascular fitness. As you become more fit through regular exercise, your heart becomes more efficient—it pumps more blood with each beat, so it needs to beat fewer times per minute at rest.
Improving Fitness: When you start a training program, you may notice your resting heart rate gradually decreasing over weeks and months. This is a clear sign that your cardiovascular system is becoming more efficient.
Tracking Progress: Many athletes and fitness enthusiasts track their morning resting heart rate as a simple way to monitor fitness improvements and detect potential overtraining or illness.
Overtraining Indicator: If your resting heart rate is consistently elevated (10+ bpm higher than normal), it may indicate you're overreached, need more recovery, or are fighting off illness.
How Target Heart Rate Guides Training
Target heart rate zones help you train at the right intensity for specific goals:
Zone 2 (Fat Burning): When your heart rate is 60-70% of max during exercise, you're in the optimal zone for building aerobic capacity and improving fat metabolism.
Zone 3 (Aerobic): At 70-85% of max heart rate, you're improving cardiovascular fitness and lactate threshold—the point at which lactic acid begins accumulating.
Zone 4-5 (Anaerobic): At 85-100% of max heart rate, you're training for speed, power, and improving VO2 max (maximum oxygen consumption).
By monitoring your heart rate during exercise and comparing it to your target zones, you ensure you're training at the appropriate intensity.
Heart Rate Reserve: The Connection Between RHR and THR
Heart Rate Reserve (HRR) is a more personalized method that incorporates both resting and maximum heart rate:
Formula: HRR = Maximum Heart Rate - Resting Heart Rate
Target Zones Using HRR:
- Zone 1: RHR + (HRR × 0.5) to RHR + (HRR × 0.6)
- Zone 2: RHR + (HRR × 0.6) to RHR + (HRR × 0.7)
- Zone 3: RHR + (HRR × 0.7) to RHR + (HRR × 0.85)
- Zone 4: RHR + (HRR × 0.85) to RHR + (HRR × 1.0)
Why HRR Matters: This method accounts for individual fitness levels. A fit person with a low resting heart rate will have different target zones than someone less fit, even at the same age.
Example:
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Person A: Max HR 190, RHR 60 → HRR = 130
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Zone 2 range: 60 + (130 × 0.6) to 60 + (130 × 0.7) = 138-151 bpm
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Person B: Max HR 190, RHR 75 → HRR = 115
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Zone 2 range: 75 + (115 × 0.6) to 75 + (115 × 0.7) = 144-155 bpm
The fitter person (Person A) has lower target heart rates in Zone 2, reflecting their superior cardiovascular efficiency.
Practical Applications
Using Resting Heart Rate for Health Monitoring
Morning Routine: Check your resting heart rate every morning before getting out of bed. Track it over time to establish your baseline.
Trend Analysis: Look for trends rather than daily fluctuations. A consistently decreasing trend indicates improving fitness, while a sudden increase may signal overtraining or illness.
Recovery Indicator: If your morning RHR is elevated after a hard workout, you may need more recovery time before your next intense session.
Using Target Heart Rate for Training
During Workouts: Monitor your heart rate during exercise using a heart rate monitor or fitness tracker. Compare it to your target zones to ensure you're training at the right intensity.
Pacing Strategy: In races or time trials, use target heart rate zones to pace yourself effectively, preventing the common mistake of starting too fast.
Periodization: Adjust your target heart rate focus throughout training cycles. Base building emphasizes lower zones, while peak training includes more time in higher zones.
Common Misconceptions
Myth: Lower Resting Heart Rate Means You Can Train Harder
While lower RHR indicates better fitness, it doesn't mean you should always train at maximum intensity. The 80/20 rule (80% easy, 20% hard) still applies.
Myth: Target Heart Rate Is the Same for Everyone
Target heart rate zones vary based on age, fitness level, genetics, and health status. Use calculators as starting points, but adjust based on your experience.
Myth: You Should Always Hit Your Target Heart Rate
Target zones are guidelines, not rigid rules. Listen to your body—if you feel fatigued or unwell, it's okay to train below your target zone.
Myth: Resting Heart Rate Doesn't Change
RHR can decrease significantly with training (10-20 bpm improvement is common) and can increase temporarily due to stress, illness, or fatigue.
Measuring Both Metrics Accurately
Measuring Resting Heart Rate
Best Time: First thing in the morning, before getting out of bed or after sitting quietly for 5-10 minutes.
Method:
- Find your pulse (wrist or neck)
- Count beats for 30 seconds, multiply by 2
- Or count for 60 seconds for more accuracy
- Repeat for several days to establish baseline
Consistency: Measure at the same time each day under similar conditions (before caffeine, after similar sleep).
Measuring Target Heart Rate During Exercise
Tools:
- Chest strap heart rate monitors (most accurate)
- Wrist-based fitness trackers
- Manual pulse checks during recovery periods
During Exercise:
- Check periodically during steady-state exercise
- Monitor continuously during intervals
- Use average heart rate over a workout segment, not instantaneous readings
When to Consult a Healthcare Provider
Consult your doctor if you experience:
- Resting heart rate consistently above 100 bpm (tachycardia)
- Resting heart rate below 40 bpm with symptoms like dizziness or fatigue
- Irregular heart rhythms or palpitations
- Chest pain or discomfort during exercise
- Dizziness or fainting during or after exercise
Conclusion
Resting heart rate and target heart rate serve different but complementary purposes in fitness and health monitoring. Resting heart rate reflects your baseline cardiovascular fitness and helps you track long-term improvements and recovery status. Target heart rate guides your training intensity during workouts, ensuring you're training at the right level for your goals. Understanding both metrics—and how they relate through concepts like Heart Rate Reserve—helps you train more effectively and monitor your health more comprehensively. Use our target heart rate calculator to determine your training zones, track your resting heart rate regularly, and let both metrics guide you toward better fitness and health.