Training Heart Rate

Calculate Your Training Heart Rate Range

1- Subtract your age from 220. (Example for a 30year-old: 220 – 30 = 190.)

2- Multiply the result by 0.65 to determine 65 percent of your estimated maximum heart rate. (For a 30year old: 190 x 0.65 =123.5 , or approximately 124 beats per minute.) This is the middle range of your training range.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

Monitor Your Training Heart Rate When Exercising

1- Stop exercising, and use your index and middle fingers together to count the number of beats at your wrist or neck for 15 seconds. (Your thumb has a light pulse, which might confuse the count if you use it instead of your fingers.)

2- Multiply this number by four. This is your beats per minute.

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