Fitness Tools

Heart Rate Monitor Chart

heart rateOne way to measure exercise intensity is with heart rate, which is measured in beats per minute (bpm). Your estimated maximum heart rate is determined by your age. Based on your maximum heart rate, you can determine the intensity of your exercise.

These numbers should serve as guidelines for measuring intensity, and provide an indicator of how hard you should be exercising. Those beginning an exercise program for the first time should aim for more moderate intensity levels, and should increase gradually over time. Target heart rate zones are recommended for individuals without health problems. Individuals taking medication that alter heart rate should consult their physician for recommended exercise intensity.

Remember, your estimated heart rate intensity level is just that – an estimate. If you feel like you’re exercising too hard, you probably are. If you feel like you could be pushing yourself harder, you probably could. Use these numbers as guidelines, and listen to your body to get the best results.

Moderate Intensity: 70% – 80%
Medium / High Intensity: 80% – 90%
High / Maximum Intensity: 90% – 100%

Age 70% 75% 80% 85% 90% 95% Max
18 141 152 162 172 182 192 202
20 140 150 160 170 180 190 200
22 139 149 158 168 178 188 198
24 137 147 157 167 176 186 196
26 136 146 155 165 175 184 194
28 134 144 154 163 173 182 192
30 133 143 152 162 171 181 190
32 132 141 150 160 169 179 188
34 130 140 149 158 167 177 186
36 129 138 147 156 166 175 184
38 127 137 146 155 164 173 182
40 126 135 144 153 162 171 180
42 125 134 142 151 160 169 178
44 123 132 141 150 158 167 176