Target Heart Rate

On-Target Exercise

Maximize your workout by maintaining your target exercise intensity level. The maximum intensity level that your body can handle may be defined by your Maximum Heart Rate (MHR). An estimate of your MHR is calculated by subtracting your age from 220. You can achieve a target exercise intensity level by remaining within a Target Heart Rate range. This is calculated as a percentage of your MHR.

Generally, an ideal exercise intensity level is dependent on your current fitness level. For example, individuals who do very little exercise may want to start at the Novice fitness level, aiming for the corresponding Target Heart Rate range (see chart below).

Fitness Level

Age Novice
(40–60%)		 Average
(60–75%)		 Exceptional
(70–85%)		 MHR
(100 %)
20 80–120 120–150 140–170 200
25 78–117 117–146 137–166 195
30 76–114 114–143 133–162 190
35 74–111 111–139 130–157 185
40 72–108 108–135 126–153 180
45 70–105 105–131 123–149 175
50 68–102 102–128 119–145 170
55 66–99 99–124 116–140 165
60 64–96 96–120 112–136 160
65 62–93 93–116 109–132 155
70 60–90 90–113 105–128 150
75 58–87 87–109 102–123 145
80 56–84 84–105 98–119 140

Target Heart Rate Chart (beats per minute) Use the age category and fitness level that best reflects you. This chart contains estimated recommendations only. Contact your physician for professional advice.

Calculate Your Heart Rate:

Your heart rate is the amount of times your heart beats per minute (bpm). To calculate, place your pointer and index finger gently on the side of your neck. Count the number of beats you feel in a row for a sixty second period OR for a quicker, less accurate estimate, count the number of beats for 10 seconds and then multiply by 6. Repeat this periodically throughout your exercise to ensure that you are meeting your Target Heart Rate.