Target Heart

This target heart rate chart shows the maximum (average) heart rate, the min / max 60 second range and the min / max 10 second range. The age increments are by 5 years, starting with age 15 and up through age 80.

So, find the age that you are closest to in order to get your approximate heart rate zone.

Heart Rate Zone Chart


Age	Max heart rate	min target 60 sec	max target 60 sec	min target 10 sec	max target 10 sec
15	205	103	174	17	29
20	200	100	170	17	28
25	195	98	166	17	28
30	190	95	162	16	27
35	185	93	157	16	26
40	180	90	153	15	26
45	175	88	149	15	25
50	170	85	145	15	24
55	165	83	140	14	23
60	160	80	136	13	23
65	155	78	132	13	22
70	150	75	128	13	21
75	145	73	123	12	21
80	140	70	119	12	20

So How Is It Calculated?

The target heart rate calculation is fairly simple and straight forward. First you need to calculate your maximum heart rate. Your max heart rate is 220 minus your age. The 60 second heart rate is 50% (for the minimum) of your max heart rate and 85% (for the maximum).

The min and max 10 second heart rate range is the 60 second (for min/max) divided by 6. For your exercise routine, you want your heart rate between the min and max - this is your heart rate zone.

When doing interval training and adding spurts of high intense sprints, running or jump roping, you may find your heart rate at the max. This is okay so long as you do not exceed your maximum heart rate.

How to Check Your Target Heart Rate

During your aerobic workout you want to periodically check your heart rate. To do this simply place two fingers on either your wrist or your neck. Find your pulse and then watching the clock, count the number of beats for 10 seconds.

Write down your 10 second rate from the target heart rate chart above and keep this handy while you exercise. Then when you take your 10 second heart rate compare it to your number to ensure you are within your zone.

Learn the importance of exercising within your heart rate range and understand how the target heart rate chart numbers should be used to maximize your workout.