A target heart rate is what your heart rate should be when working out.
A resting heart rate is the number of beats per minute (bpm) when at rest. For most adults, a resting heart rate of between 60 to 100 bpm is normal. A lower resting heart rate is a good indicator that the heart muscle is in good condition. Athletes may have resting heart rates as low as 40 bpm.
Resting heart rate may be improved by working out in target heart rate zones.
- An adult’s target heart rate is calculated based on their maximum heart rate. Maximum heart rate is calculated based on a person’s age. To estimate a maximum heart rate, subtract your age from 220.
- For moderate-intensity physical activity, an adult’s target heart rate should be between 64% and 76% of the maximum heart rate.
- For vigorous-intensity activities, an adult’s target heart rate should be between 77% and 93% of the maximum heart rate.
The following chart shows estimated target heart rate zones for different ages. Choose the age category closest to yours.
|Age||Moderate Intensity Target HR Zone 64% - 76%||Vigorous Intensity Target HR Zone 77% - 93%||Average Maximum Heart Rate|
128-152 beats per minute (bpm)
|154-186 bpm||200 bpm|
|30 years||122-144 bpm||146-177 bpm||190 bpm|
|35 years||118-141 bpm||
|115-137 bpm||139-167 bpm||180 bpm|
|45 years||112-133 bpm||135-163 bpm||175 bpm|
|50 years||109-129 bpm||131-158 bpm||170 bpm|
|55 years||106-125 bpm||127-153 bpm||165 bpm|
|60 years||102-122 bpm||123-149 bpm||160 bpm|
|65 years||99-118 bpm||119-144 bpm||155 bpm|
|70 years||96-114 bpm||116-140 bpm||150 bpm|
|93-110 bpm||112-135 bpm||145 bpm|
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