What is maximum heart rate?

The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:

220 - your age = predicted maximum heart rate

Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute.

There are other formulas that take into account the variations in maximal heart rate with age and gender. If you are interested in learning more about these more accurate but slightly more complicated formulas please see these resources:

  • Gellish RL, Goslin BR, Olson RE, McDonald A, Russi GD, Moudgil VK. Longitudinal modeling of the relationship between age and maximal heart rate. Med Sci Sports Exerc. 2007 May;39(5):822-9. www.ncbi.nlm.nih.gov/pubmed/17468581
  • Gulati M, Shaw LJ, Thisted RA, Black HR, Bairey Merz CN, Arnsdorf MF. Heart rate response to exercise stress testing in asymptomatic women: the st. James women take heart project. Circulation. 2010 Jul 13;122(2):130-7. Epub 2010 Jun 28. www.ncbi.nlm.nih.gov/pubmed/20585008

Your actual maximum heart rate is most accurately determined by a medically supervised maximal graded exercise test.

Please note that some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.

What is target heart rate?

  • You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50 percent.
  • In some cases, High Intensity Interval Training (HIIT) may be beneficial. This should be discussed with a healthcare professional before beginning. With HIIT exercise, heart rates zones may exceed 85%.
  • Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
  • When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!
  • To find out if you are exercising in your target zone (between 60 and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone (see below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

What is your target zone?

Target Heart Rate Zones by Age *

  • Age: 20
    • Target Heart Rate (HR) Zone (60-85%): ** 120 – 170
    • Predicted Maximum HR: 200
  • Age: 25
    • Target Heart Rate (HR) Zone (60-85%): 117 – 166
    • Predicted Maximum HR: 195
  • Age: 30
    • Target Heart Rate (HR) Zone (60-85%): 114 – 162
    • Predicted Maximum HR: 190
  • Age: 35
    • Target Heart Rate (HR) Zone (60-85%): ** 111 – 157
    • Predicted Maximum HR: 185
  • Age: 40
    • Target Heart Rate (HR) Zone (60-85%): 108 – 153
    • Predicted Maximum HR: 180
  • Age: 45
    • Target Heart Rate (HR) Zone (60-85%): 105 – 149
    • Predicted Maximum HR: 175
  • Age: 50
    • Target Heart Rate (HR) Zone (60-85%): 102 – 145
    • Predicted Maximum HR: 170
  • Age: 55
    • Target Heart Rate (HR) Zone (60-85%): 99 – 140
    • Predicted Maximum HR: 165
  • Age: 60
    • Target Heart Rate (HR) Zone (60-85%): 96 – 136
    • Predicted Maximum HR: 160
  • Age: 65
    • Target Heart Rate (HR) Zone (60-85%): 93 – 132
    • Predicted Maximum HR: 155
  • Age: 70
    • Target Heart Rate (HR) Zone (60-85%): 90 – 123
    • Predicted Maximum HR: 150

Your Actual Values (Actual values are determined from a graded exercise test)

  • Target HR
  • Max. HR

* This chart is based on the formula: 220 - your age = predicted maximum heart rate.

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