Target Heart Rates Chart | American Heart Association

What should your heart rate be when working out, and how can you track it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.

How do I get my heart rate in the target zone?

There’s a simple way to know if you’re doing too much or not enough during a workout. Your target heart rate helps you hit the bullseye to get the maximum benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level.

What is a resting heart rate?

Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of coffee.

Is resting heart rate different by age?

For most adults, a resting heart rate between 60 and 100 beats per minute is normal. However, the rate can be affected by factors such as stress, anxiety, hormones, medication and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to keep a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness, higher blood pressure and higher body weight.

Know Your Numbers: Maximum and Target Heart Rate by Age

This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.

In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate. During vigorous physical activity, it’s about 70-85% of maximum.

The figures are averages, so use them as a general guide.

Target Heart Rates Chart

Age	Target HR Zone 50-85%	Age-predicted Maximum Heart Rate
20 years	100-170 beats per minute (bpm)	200 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