Target Heart Rate Zones

REF

Target Heart Rate by Age

AgeMax HRModerate (50-70%)Vigorous (70-85%)
20200100-140140-170
2519598-137137-166
3019095-133133-162
3518593-130130-157
4018090-126126-153
4517588-123123-149
5017085-119119-145
5516583-116116-140
6016080-112112-136
6515578-109109-132
7015075-105105-128

Heart Rate Training Zones

Zone 1: Warm-up (50-60%)
Very light activity, recovery, warm-up
Zone 2: Fat Burn (60-70%)
Light activity, fat burning, endurance building
Zone 3: Cardio (70-80%)
Moderate to vigorous, aerobic capacity
Zone 4: Anaerobic (80-90%)
Hard training, performance improvement
Zone 5: Max Effort (90-100%)
Maximum effort, sprint training

Using Heart Rate Zones

Maximum heart rate (MHR) is roughly estimated as 220 minus your age. This is only an approximation and individual maximums vary, so do not treat it as an exact limit. The American Heart Association suggests aiming for 50–85% of your maximum during exercise: moderate intensity (about 50–70% MHR) and vigorous intensity (about 70–85% MHR). For context, a normal resting heart rate for most adults is 60 to 100 beats per minute, while well-trained athletes are often 40–60. Use a heart rate monitor or check your pulse manually. Consult a healthcare provider before starting an intense exercise program, and if your resting pulse is persistently very high or very low or feels irregular. This information is for general reference and is not medical advice.

Frequently Asked Questions

Q: What is a normal resting heart rate?
A: For most adults it is 60 to 100 BPM at rest. Well-trained athletes often sit between 40 and 60 BPM because their hearts pump more efficiently.
Q: How do I estimate my maximum heart rate?
A: A common rough estimate is 220 minus your age in years. It is only an approximation and individual maximums vary, so do not treat it as an exact limit.
Q: When should I worry about my heart rate?
A: A resting rate persistently above 100 (tachycardia) or below 60 without being athletic (bradycardia), or symptoms like palpitations, dizziness, chest pain, or shortness of breath, should be evaluated by a healthcare provider.
SourceAmerican Heart Association Guidelines