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Ever ask yourself, "how do I find my target heart rate?" Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.
Calculate Your Target Heart RateTarget heart rate at this level beats per minuteRecommended target range: to beats per minuteNote: these calculations are based on averages. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Understanding your Target Heart RateIt is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity. More about Heart Rate and HealthKnowing your target heart rate is an essential tool to monitoring your fitness goals. Learn how to understand your heart rate and which level you should be aiming for.
How Does Exercise Affect Your Heart?ByWhen performing cardio, blood flow is directed toward working muscles and away from areas that aren't doing much (such as your arms during running, or the digestive tract). 
4 Yoga Poses for a Healthy HeartBy Laura WaiteAccording to the CDC (Center for Disease Control and Prevention), about 600,000 people die from heart disease in the United States every year.
How to Create a Heart Rate Training ProgramBy Jason KarpThe first article in this series, Should You Train According to Heart Rate?, explained that heart rate training can be an ideal tool for runners to use because it's predictable.
Training Zones ExplainedBy Michael RicciHeart rate training can be confusing due to all the terminology used and the many opinions on how to determine your threshold zone.
Fitness Tips: Measuring Your Target Heart RateBy Susan Grant LegackiHere's some good news for all those hopelessly time-crunched individuals out there: it's not the amount of minutes you spend exercising that matters, it's your heart rate. Get ACTIVE on the GoCouch to 5K®The best way to get new runners off the couch and across the finish line of their first 5K. Available for iOS | AndroidActivities near you will have |
| AGE | Max HR (220-age) | Max HR (208 - 0.7xage) |
|---|---|---|
| 10 | 210 | 200 |
| 11 | 209 | 199 |
| 12 | 208 | 199 |
| 13 | 207 | 198 |
| 14 | 206 | 197 |
| 15 | 205 | 197 |
| 16 | 204 | 196 |
| 17 | 203 | 195 |
| 18 | 202 | 194 |
| 19 | 201 | 194 |
| 20 | 200 | 193 |
| 21 | 199 | 192 |
| 22 | 198 | 192 |
| 23 | 197 | 191 |
| 24 | 196 | 190 |
| 25 | 195 | 190 |
| 26 | 194 | 189 |
| 27 | 193 | 188 |
| 28 | 192 | 187 |
| 29 | 191 | 187 |
| 30 | 190 | 186 |
| 31 | 189 | 185 |
| 32 | 188 | 185 |
| 33 | 187 | 184 |
| 34 | 186 | 183 |
| 35 | 185 | 183 |
| 36 | 184 | 182 |
| 37 | 183 | 181 |
| 38 | 182 | 180 |
| 39 | 181 | 180 |
| 40 | 180 | 179 |
| 41 | 179 | 178 |
| 42 | 178 | 178 |
| 43 | 177 | 177 |
| 44 | 176 | 176 |
| 45 | 175 | 176 |
| 46 | 174 | 175 |
| 47 | 173 | 174 |
| 48 | 172 | 173 |
| 49 | 171 | 173 |
| 50 | 170 | 172 |
| 51 | 169 | 171 |
| 52 | 168 | 171 |
| 53 | 167 | 170 |
| 54 | 166 | 169 |
| 55 | 165 | 169 |
| 56 | 164 | 168 |
| 57 | 163 | 167 |
| 58 | 162 | 166 |
| 59 | 161 | 166 |
| 60 | 160 | 165 |
| 61 | 159 | 164 |
| 62 | 158 | 164 |
| 63 | 157 | 163 |
| 64 | 156 | 162 |
| 65 | 155 | 162 |
| 66 | 154 | 161 |
| 67 | 153 | 160 |
| 68 | 152 | 159 |
| 69 | 151 | 159 |
| 70 | 150 | 158 |
| 71 | 149 | 157 |
| 72 | 148 | 157 |
| 73 | 147 | 156 |
| 74 | 146 | 155 |
| 75 | 145 | 155 |
| 76 | 144 | 154 |
| 77 | 143 | 153 |
| 78 | 142 | 152 |
| 79 | 141 | 152 |
| 80 | 140 | 151 |
Reference
- Tanaka, H., Monahan, K.D., & Seals, D.R. (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol. Jan;37(1):153-6.
Related Pages
- The Karvonen Formula.
- Discussion on maximum heart rate.
- All about Heart Rate and Exercise.
- Measuring Heart Rate — how to measure using the manual and monitor methods.
- Exercise Heart Rate — a measure of intensity and fitness.
- Heart Rate Monitors — how they work.
- Table of Heart Rate Training Ranges.
- A discussion of What is a normal heart rate?
- Weight loss article 'Weight Management and Heart Rate Monitors'.
- Heart Rate Monitors for sale.
Old Comments
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.
- Ian
(2014)
I am 69 and can maintain 190 bpm during maximum effort , is this potentially a problem ? do I need to keep it lower - Waleed assaf Ian (2016)
Yes you do, you are increasing the risk of myocardial infarction if you go higher than the charts maxs - Barry Jutt Ian (2017)
I am 72 year old male. 131. Not use to a heart rate above 54, 55 with meds. Still on meds and has been changing each time I take. 84 to 131. - Nelson Ian (2015)
No sir is actually pretty good It means you can beat as hard as a 30 year old guy ....of course that goes hand in hand with previous existing conditions.
Myself I'm 29 when tested was 201 so I'm like 19 according to the table :p - Christopher Cheng Sum Yan (2015)
I am 9 and I tried skiing with 210 bpm and still alive so is it good for me? - Saad (2019)
I am 82 year old adult male who has undergone 2 times quadruple by pass surgeies at age 45 and 56. As part of my fitness regimen I go to gym and work on treadmill for between 25 to 35 minutes.. When indicator shows high heart beat rate i reduce speed and bring up the speed later. I have been doing this routine for at least last 2/3 years. I have noticed that my heart beat which has been lowered to around 55 by use of concorr 2.5 now rises into high heart rate more often. Otherwise I am v fit and active. Please advise what I should do. - Manju (2016)
I am 55 year old my max hr after running is 193 after running & average 143 is it ok - Alan Manju (2016)
As long as that's regular for you, that's a good thing. I'm 50 and quite regularly get 204 or so on hill sprints . Resting minimum rate of 41. Definitely not a problem. - Waleed assaf Manju (2016)
You must keep it in the range that is stated above
