To calculate the target heart rate for optimal workouts, you first determine your maximum heart rate by subtracting your age from 220. The target heart rate is typically between 50-85% of your maximum heart rate, depending on your fitness goals. For example, if you’re 30 years old, your maximum rate is 190 beats per minute (bpm). Therefore, your target heart rate will be between 95 bpm (50%) and 162 bpm (85%). This range ensures effective cardiovascular conditioning while minimizing the risk of overexertion.