Measure Target Heart Rate for Optimum Fitness Levels

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Do You Know Your
Target Heart Rate?

Target Heart Rate (THR) is a "window" of desired heartbeats per minute reached during aerobic exercise. When you are in the THR for a particular activity, it enables your heart and lungs to receive the most benefit from a workout. So, working out in your THR is excellent for cardio training.

If your main goal is burning fat calories, however, you will achieve that by exercising at a lower THR rate. In your THR window you will burn more calories overall, but a lower percentage of those calories will be from fat.

The THR range varies based on your physical condition, age, and fitness level, and is between 50% and 85% of your maximum heart rate.

For moderate-intensity activity, a person's THR should be at the lower end of the scale. For more intense activity, the THR should be at the higher end.

The table below shows estimated THRs by age. Use the age that is closest to yours.

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

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Do You Know Your Target Heart Rate?

Do You Know Your
Target Heart Rate?