What Are Target Heart Rates (Chart)?

Reviewed on 8/9/2021

A target heart rate refers to what your heart rate should be while doing exercise, while a resting heart rate is the number of beats per minute (bpm) when at rest. An adult’s target heart rate is calculated based on their maximum heart rate, which is calculated based on a person’s age.
A target heart rate refers to what your heart rate should be while doing exercise, while a resting heart rate is the number of beats per minute (bpm) when at rest. An adult’s target heart rate is calculated based on their maximum heart rate, which is calculated based on a person’s age.

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. 

Target Heart Rate by Age
Age Moderate Intensity Target HR Zone 64% - 76% Vigorous Intensity Target HR Zone 77% - 93% Average Maximum Heart Rate
20 years

128-152 beats per minute (bpm)

154-186 bpm 200 bpm

25 years

125-148 bpm

150-181 bpm

195 bpm
30 years 122-144 bpm 146-177 bpm 190 bpm
35 years 118-141 bpm

142-172 bpm

185 bpm

40 years

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

75 years

93-110 bpm 112-135 bpm 145 bpm

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Reviewed on 8/9/2021
References
https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm