Want to know when to exercise harder and when to slow down?
Check out the exercise heart rate chart by age to stay in your target heart rate zone.
Staying in your target heart rate zone can help you exercise at a safe intensity, maximize your workout, or lose weight. Your target heart rate is like the Goldilocks zone: not training too fast or slow.
Learn how to calculate your resting heart rate, maximum heart rate, and target heart rate range. You can also use an exercise heart rate chart based on your age and activity level.
What is Exercise Heart Rate?
Exercise heart rate, or target heart rate, is a percentage range of 50 to 85 percent of your maximum safe heart rate (1). Your maximum heart rate is 220 minus your age.
The maximum heart rate for a 40-year-old is 220-40 or 180 beats per minute. For the 50 percent exertion level, the target is 50% of the maximum or 90 bpm. For the 85 percent exertion level, the target is 153 bpm.
Besides your age, your target heart rate is also affected by gender and physical fitness. Unless you’re an elite athlete, these differences are minor.
When you’re in your target heart rate range, your heart beats between moderate and high intensity. If you sustain this level, you’re improving your cardiovascular endurance.
Why Is It Important to Know Your Target Heart Rate?
Knowing your target heart rate is essential because it helps you get the most out of your workouts. Exercising at the right heart rate intensity helps you avoid burnout and injury.
It also helps you avoid wasting time with a workout that’s not vigorous enough for your fitness goals.
How can you tell if you’re in your target heart rate zone?
Target Heart Rate Formula
The formula for your target heart is the following:
- Find your maximum heart rate: 220 minus your age
- Calculate your 50% bottom range: Divide your maximum heart rate by two
- Calculate your 85% top range: Multiply your maximum heart rate time (85%)
You can try a target heart rate calculator by clicking here.
Exercise Heart Rate Chart By Age
This heart rate table shows target heart rate zones for different ages. The American Heart Association recommends a target heart rate range of 50 to 85% (1) of your maximum heart rate.
Look for the age row closest to your age to find your target heart rates. The first number is your age. The two numbers in the second column are your target heart rate range. And the third number is your maximum heart rate.
| Years (Age) | Target Heart Rate (BPM) | Maximum Heart Rate (BPM) |
| 20 | 100 –170 | 200 |
| 30 | 95 –162 | 190 |
| 35 | 93 –157 | 185 |
| 40 | 90 –153 | 180 |
| 45 | 88 –149 | 175 |
| 50 | 85 –145 | 170 |
| 60 70 | 80 –136 75 – 128 | 160 150 |
I’ve also included a chart for moderate and vigorous-intensity exercise based on the CDC guidelines.
The CDC recommends a range of 64 and 76 percent (2) of your maximum safe heart rate for moderate-intensity exercise. The CDC recommends a range of 77 and 93 percent of your maximum safe heart rate for vigorous-intensity exercise.
Target Heart Rate For Moderate-intensity Exercise
| Years (Age) | Target Heart Rate (BPM) | Maximum Heart Rate (BPM) |
| 20 | 128 –152 | 200 |
| 30 | 122 –142 | 190 |
| 35 | 118 –141 | 185 |
| 40 | 115 –137 | 180 |
| 45 | 112 –133 | 175 |
| 50 | 109 –129 | 170 |
| 60 70 | 102 –122 96 –114 | 160 150 |
Target heart rates are a general guide based on CDC averages of 64 and 76 percent of your maximum safe heart rate. Your maximum heart rate is 220 minus your age (2).
Target Heart Rate For Vigorous-intensity Exercise
| Years (Age) | Target Heart Rate (BPM) | Maximum Heart Rate (BPM) |
| 20 | 154 –186 | 200 |
| 30 | 146 –177 | 190 |
| 35 | 142 –172 | 185 |
| 40 | 139 –167 | 180 |
| 45 | 135 –163 | 175 |
| 50 | 131 –158 | 170 |
| 60 70 | 123 –149 116 –140 | 160 150 |
Target heart rates are a general guide based on CDC averages of 77 and 93 percent of your maximum safe heart rate. Your maximum heart rate is 220 minus your age (2).
What Is The Best Target Heart Rate For Weight Loss?
The best target heart rate for weight loss is between 50 and 85 percent of your maximum heart rate. (1) According to the American Heart Association (AHA), this range is ideal for burning fat and improving cardiovascular health. To calculate your target heart rate, subtract your age from 220 and multiply the result by 0.50 and 0.85.
The AHA also recommends engaging in moderate-intensity aerobic activities for at least 30 minutes daily, five days a week.4 These activities should be enough to reach and maintain your target heart rate for at least 15 minutes.
What If My Heart Rate Is Too High (or Too Low)?
If your heart rate is above 85 to 93% of your maximum heart rate, you’re overdoing it. Anything above your max is unsafe. But if you feel like you’re straining, you must slow down to let your heart recover, even below your max.
You can do short bursts of exercise, such as sprints, in a high heart rate zone, but spend most of your time at a sustainable and safe intensity.
If your heart rate is near or under 50 percent of your target heart rate range, you’re not working hard enough.
As a beginner or out of condition, aim for the lower range of your target heart rate, about 50% of your max. Build up gradually to be comfortable up to 85% of your max.
Sometimes heart rate monitors fail, so note how you feel at each heart rate level. Be aware of the following:
- How’s your breathing?
- How much are you sweating?
- Are you in pain?
Listen to your body and take a break when necessary, regardless of your heart rate zone.
When To Consult Your Doctor About Your Target Heart Rate
You should consult your medical provider about your heart rate for the following reasons:
- You have a heart condition. Work with your medical provider to find a safe target heart rate.
- Some medications can lower your maximum heart rate. Work with your medical provider to determine your target heart rate range.
- Before you start an exercise program, your doctor may recommend specific tests for you first. Especially for people with diabetes, at risk for heart disease, or men over age 45 and women over age 55.
Will Knowing Your Heart Rate Range Increase Your Fitness?
You knew that target heart rate was important, but you weren’t sure how important it was. Learning and staying in your heart rate zones can maximize your workout.
Now you know when to pick up the pace to reach your fitness goals—no more wasting time on ineffective workouts.
You also know when to slow down and let your heart and body recover. There is no longer any fear of overexercising.
Now, it’s time to take on your fitness goals with confidence.
Further Reading:
How To Lower Blood Pressure | 21 Natural Remedies
What Is A Dangerous Heart Rate?
What Is A Good Resting Heart Rate By Age?
Sources Cited:
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
- https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm#2